Recovering from HPA Axis Dysfunction aka Adrenal Fatigue

tired, stressed, exhausted woman yawning with a list of the top 5 signs of adrenal fatigue including difficulty falling asleep, waking up tired, difficulty concentrating, relying on coffee or sugar and generally feeling stressed and irritable
Are you suffering from adrenal fatigue otherwise known as HPA axis dysfunction?

Working from home, suddenly becoming your children’s teacher overnight, being furloughed, worrying about your job or your finances, it’s all very stressful. If you’re feeling uncertain and exhausted, you aren’t the only one. If you were tired, stressed, and overwhelmed before, these trying times will only make things worse. The trials and tribulations stress your adrenal glands. While people commonly refer to overworking these glands as “adrenal fatigue”, the more correct term is HPA axis dysfunction. Everyone will agree that stress levels are at an all-time high. The stress in 2020 has been unrelenting. People are burning out. Your adrenal glands and HPA axis are major players in how well you cope with all of this.

Adrenal Overload Symptoms

Here are common symptoms of “adrenal fatigue” or HPA axis dysfunction:

Does any or all of this sound familiar?

Without support, you’re going to be in this continuous cycle of lather, rinse, repeat. Whether you want to call it adrenal fatigue, adrenal dysregulation, HPA axis dysfunction, or increased allostatic load, what do labels matter when your quality of life is suffering like this?

Let’s get to know your adrenal glands. That will help us to identify what exactly is happening during adrenal fatigue and what can you do about it.

You Were Engineered for Physical Danger

What’s the key to understanding where our adrenals fit into how we handle stress? Evolution.

Our bodies are a bit of an out-dated model. They were engineered for a world that no longer exists. Back in prehistoric times, we humans were very vulnerable to predators that were stronger, faster, or bigger than us. Think saber-toothed tiger, giant hyenas, giant bears, and human-eating crocodiles. If we saw one of these monsters coming our way, we had to instantly be ready to either fight it off (fight) or run away (flight). This ‘fight or flight’ response is literally designed to save our lives.

These days there are fewer physical predators to run from, but threats are still ever-present, just in different forms. Because evolution hasn’t caught up to the mental and emotional threats that we actually face, our body reacts to these “emotional” threats the same way that it reacts to physical danger. In other words, the exact same stress response is triggered whether you’re running from a tiger or reading a critical email from your boss.

Your Adrenal Glands in Action

So what actually happens in your body when a stressor (physical or emotional) hits? How do your adrenal glands respond to get you through the danger?

Let’s say you have a big work assignment that is due next week, and all seems to be going well. Suddenly an email hits your inbox from your boss. Your deadline just got moved up 4 days. You now have only 3 days to finish a project that you thought you had 7 days to complete. You had those 7 days all neatly planned out, including spending some time with your family relaxing. Even before you finish reading his/her email you notice that:

  • Your breathing is fast and shallow
  • Your heart is pounding
  • Your muscles, especially in your neck and shoulders, tense up

Your HPA Axis Fires Up When Stress Hits

How did all of this happen in mere seconds, without any conscious effort from you to make it happen? Let’s look at that scenario again.

Within seconds of opening that email, your brain identified it as a threat. It then sent the ‘get ready to fight or flee’ instructions to your hypothalamus gland. The hypothalamus is a gland in your brain that directs the pituitary, which then directs the rest of the glands in your body.

Your hypothalamus then sent the super urgent messages directly to your adrenal glands.

That’s why you became a heart-pounding anxious mess in mere seconds.

Your hypothalamus also sent some less urgent messages to your pituitary gland. Your pituitary, in turn, relayed signals to your adrenals glands.

These three glands form a stress-response team, that I referred to previously. It is known as your hypothalamic pituitary adrenal (HPA) axis. It’s the communication network between your brain and your adrenal glands.

Adrenal Gland Function

What messages did your adrenal glands receive?

  1. Produce hormones (adrenaline, noradrenaline and cortisol amongst others)
  2. Release them into your bloodstream to get to your muscles and organs like your heart and lungs for them to take the appropriate action.

Your Body’s Response to Your Adrenal Hormones

What actions do these target muscles and organs take when they get their hormonal instructions from the adrenals?

  • Redirect blood flow to your heart, limbs and organs like your lungs and away from your digestive tract. More blood flow means more oxygen and nutrients for the tissues and organs that have the highest priority for your survival to work well.
  • Increase your heart rate, blood pressure, and blood sugar. This helps to supply oxygen, nutrients, and fuel (sugar) to the rest of your body. This strengthens muscles for fighting or running away.
  • Dilate your pupils. Dilated pupils allow more light in to help you see better and expands your field of vision. Typically this happens when you are in the dark or dim lighting. It also happens under stress.
  • Expand the airways in your lungs. This allows for a better flow of oxygen in and carbon dioxide waste out.

This all makes sense, right? These lightning-fast processes give us the immediate energy, oxygen and blood flow that we need to fight or flee, and more peripheral vision to see the threats that may surround us.

We Overwork Our HPA Axis

Here’s the thing: this system is built for infrequent, physical emergencies. Now, we mainly use it for frequent, mental, or emotional emergencies. Or, to put it another way, we use it to deal with chronic day-to-day stress. What happens when stress is day in and day out and your adrenals are chronically working overtime?

What Goes Up Must Come Down

When we ask our adrenal glands to produce and secrete their hormones repeatedly over long periods of time, the result is predictable: things get depleted or exhausted. If you’re always speeding, your car is going to run out of gas that much faster. Driving at a more moderate pace sustains your fuel level until you can get to the next gas station and refuel. If we feel threatened or unsafe more often than not, the system that was designed to help us cope can also run out of fuel.

Does Stress Ever Really Subside?

Herein lies the problem with our current lifestyles: when does the threat pass? Or does it ever really pass? Many of us are living under nearly constant low or high-level stress. The signs your body needs to tell it to dial things back may never truly register. So your adrenals are working much more than they were ever intended to do.

This leads to weight gain, exhaustion, brain fog, digestion problems, low sex drive, and a slew of other unpleasant adrenal fatigue symptoms.

It’s Time To Opt Out Of the Constant Fight Or Flight Mode

What can you do to get your body out of the chronic fight or flight cycle and get it back on track?

Identify Your Threat Triggers

The best way to help your adrenals to help you better is to figure out what feels threatening to you. This may seem like a deceptively simple question, but it’s an important one. We may think that we’re pretty chill and only threatened by truly dire life or death situations, but our physiology is saying something quite different.

Keep a Stress Journal

Try this simple exercise: observe yourself for a week to see when you feel your stress response kick in. Note these incidents in your journal (or even just use the Notes app on your phone) along with the details of what triggered it, what time of day, whether you were hungry at the time, how your sleep was the night before and any other factors that may impact your tolerance for stress.

Because this complex chemical response happens instantaneously, before you even think about it, it’s a very accurate indicator of what stresses you out. Do you get stressed when you get a snarky email from a colleague? When you are hashing out finances with your significant other? Having a talk to your child’s principal?

It may not be a physical threat like you nearly got into a car accident. It’s just as likely to be a worry or fearful thought. How many fearful thoughts do you have in a day, an hour, or in the time it took to read this article? Logging them in your journal can help identify what sets you off so you can address the issue or apply calm and rational thought to the situation to come to some resolution.

Learn Your Triggers and Dial ‘Em Down

When you really observe yourself, you may be surprised to see just how often you’re unknowingly flipping into fight or flight mode. The goal is to raise awareness about which situations trigger you, identify your stress response, and learn to dial it back once you recognize that it’s happening.

Adrenal Gland Nutrition

If stress tends to get the better of you, what and when you eat will help. Focus on eating a diet full of leafy green vegetables like kale, spinach, and Swiss Chard. These provide vital adrenal gland nutrients like vitamin B5, B6, C, magnesium, and zinc. Lower your intake of stimulants like sugar and caffeine. These are stimulating to your nervous system, making it harder to remain calm and relaxed.

Adrenal Gland Supplements

Certain natural supplements may help as well, such as:

Schisandra

Schisandra is a Chinese berry that helps your body to handle stress more easily and is also supportive of the female reproductive organs.

Vitamin D

Often taken for its role in supporting a healthy immune system, low levels of vitamin D have been linked to the overproduction of cortisol.

Licorice Root

Licorice has been studied for its role in helping to regulate cortisol and improve energy levels. It’s important to note that licorice can increase blood pressure. So it should not be taken if your blood pressure is already high or if you are on blood pressure medication.

Rhodiola Rosea

Rhodiola is an adaptogenic herb that has been shown to lower cortisol levels when taken twice per day. Make sure that the tea, tincture, or capsule you choose specifies that it is Rhodiola Rosea. Other types of Rhodiola do not have the same research backing.

Get to The Root Cause

These mindfulness-based strategies will help you bring your stress response back into balance, but the reasons why you are feeling reactive may run much deeper. Remember all of those hormones that your adrenal glands work so hard to produce?

A naturopathic doctor with a special interest in hormonal balance can run the right lab tests to check your hormone levels, including your cortisol level. We will work with you to create a personalized adrenal fatigue treatment plan that will move you from a habitual stress response to a more relaxed frame of mind. We can also help you understand how to support your adrenal glands with the nutrients they need to promote your body’s ability to handle stress.

Time to get calm, strong, resilient, and capable of handling whatever problems your day, or the world, throws at you.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Adrenal Gland References

Dunlop BW, Wong A. The hypothalamic-pituitary-adrenal axis in PTSD: Pathophysiology and treatment interventions. Prog Neuropsychopharmacol Biol Psychiatry. 2019;89:361-379.

Dmitrieva NO, Almeida DM, Dmitrieva J, et al. A day-centered approach to modeling cortisol: diurnal cortisol profiles and their associations among U.S. adults. Psychoneuroendocrinology. 2013;38(10):2354-2365.

Liao J, Brunner EJ, Kumari M. Is there an association between work stress and diurnal cortisol patterns? Findings from the Whitehall II study. PLoS One. 2013;8(12):e81020.

Heim C, Ehlert, U, Hellhammer DH. The potential role of hypocortisolism in the pathophysiology of stress-related bodily disorders. Psychoneuroendocrinology. 2000;25(1):1-35.

Buric I, Farias M, Jong J, et al. What Is the Molecular Signature of Mind-Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices. Front Immunol. 2017;8:670.

Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol. 2009;4(3):198-219.

Orban BO, Routh VH, Levin BE, Berlin JR. Direct effects of recurrent hypoglycaemia on adrenal catecholamine release. Diab Vasc Dis Res. 2015;12(1):2‐12. doi:10.1177/1479164114549755

https://pubmed.ncbi.nlm.nih.gov/23832433/

https://pubmed.ncbi.nlm.nih.gov/21184804/

https://pubmed.ncbi.nlm.nih.gov/25723858/

https://pubmed.ncbi.nlm.nih.gov/19016404/

Stress Eating Solutions

woman with a stack of baked goods with the words what can you do to avoid the quarantine15 and stress eating
Stress Eating?

What to Do About the Quarantine15

Let’s start with something positive: When you’re staying at home all the time, you have more time to devote to cooking healthy food for yourself. At least, that’s the hope that many of us started out with 10+ weeks ago. However, there’s a reason why terms like “quarantine 15” and “isolation constipation” are trending on social media.

It turns out that eating healthily and avoiding overindulgence during a pandemic isn’t always easy, even if we have the best intentions. Read on to learn why and what you should do about it.

Emotions And Food Choices

The biggest challenge is that we’re all only human. It’s perfectly normal to be feeling a wide range of emotions right now. These may range from hope to boredom, uncertainty to terror, and even contentment. Sometimes all this is going on within the same hour! All of these are perfectly normal reactions to a very different situation from what most of us are used to.

Many people turn to food when they’re stressed. Whereas others can’t seem to stomach a bite when upset. I have always wished I was one of the latter, but sadly, have always fallen into the former category. Food helps me feel better.

The Role Of Cortisol In Stress Eating

On the surface, it may seem that your motivation to dive into a plate of freshly baked cookies is that they are one of life’s few remaining pleasures. And that is partially true. But there are also innate physiological reasons why we reach for sweets and carbs when we’re stressed. When your body senses that it’s under attack, it releases more of the stress hormone cortisol. And cortisol has been tied to an increase in appetite. Some studies have found that the blood sugar cycle (aka sugar high and crash) created when we turn to carbs and sugar is actually addictive. It is also a difficult roller coaster to get off of. When your blood sugar crashes, it stimulates cravings for carbs and sugar that can be next to impossible to overcome.

Sweet Seduction

On top of that, many people are turning to baking, both to avoid going to the grocery store and to stay busy. This is inducing some unusual shortages at the grocery store (besides toilet paper), including flour and yeast. Scarcity then increases the urge to obtain these things.

And if you’ve recently drooled over a photo of a friend’s perfect loaf of freshly baked bread you know that the visual appeal of social media may also play a role.

Limited Produce

In addition, having to limit our trips to the store leads to an abundance of non-perishable foods like flour and pasta in the cupboard, in contrast with a shortage of fresh produce in the fridge.

7 Tips To Avoid The “Quarantine Fifteen”

What’s a socially distancing person supposed to eat in order to stay healthy or even lose weight? The most important thing right now is that you take it easy on yourself. Being overly self-critical escalates the cycle of stress and overeating. Always keep in mind that we’re living through unprecedented developments. There is no “right” or “wrong” way to deal with our current situation.

1 – Practice Mindfulness

There is some fascinating research that has shown that developing a mindfulness practice through yoga or meditation leads to wiser food choices. One particular study found that a meditation practice reduced the desire for animal foods and increased the desire for a plant-based diet in the study participants.

With their positive effects on overall health and emotional well-being, there has never been a better time to take up yoga or meditation. I know I’ve been spending a great deal of time with my yoga mat lately. It definitely helps me feel more relaxed, less stressed, stronger and healthier.

Yoga and meditation can certainly improve your mental health, but one other unanticipated result could be healthier food choices.

2 – Be Aware Of Why You Are Eating

It’s also useful to examine the causes behind any snacking. Do you walk through the kitchen every time you’re bored or lonely? Eat chips during your Netflix binge nights? Watching TV while eating is a perfect way to over-consume unhealthy food.

If your reason for eating is anything other than hunger, then try having a glass or two of water instead.

3 – Be Careful What You Buy

Of course, you can’t eat food that isn’t in your home. Being more mindful of what you put in your cart in the store or order online is also important. If you’re finding it difficult to stay stocked up on fresh produce, investigate produce delivery services in your area or stock up on frozen fruit and veggies instead. They are equally, if not more, nutrient-dense and they are quick and convenient.

4 – Develop Soul-Nurturing Activities

Immersing yourself in activities that give you a sense of satisfaction helps to replace feelings of boredom and want that lead to overeating. Consider some rewarding pastimes such as fixing things in your home that have been on your to-do list, de-cluttering your cupboards or closets, handicrafts like sewing, knitting, or crocheting, teaching your dog a new trick, learning a musical instrument or even building a raised planter to grow a unique mix of salad greens in the smallest of sunny spots. We’ve started our tomato plants, cantaloupe, cucumber, lettuce, and basil indoors under a grow light a few weeks ago. They’re ready to be transplanted into our brand-new raised planter that my partner built.

Checking things off of your to-do list gives your brain a hit of the reward neurotransmitter dopamine. Feed the need for dopamine with self-pride and accomplishment instead of cookies.

5 – Alternative Produce Sources

Local organic farms are a good place to source regular produce box deliveries. If those are not available look into new fruit and vegetable services that many local restaurants are running as a way to stay afloat. If you are creative about getting fresh food from different sources, you can improve your odds of having a healthy choice when you are reaching for a snack.

6 – Plan For Nutrition

Becoming more conscious of your choices when you’re shopping will also help you make better food choices. Look for easy ways to slip in some more nutrient-dense foods, such as:

  • Buy some leafy greens to add to smoothies
  • Get some alternatives to pasta such as zoodles (noodles made from zucchini)
  • Roast some root vegetables and keep them on hand (these tasty veggies have the advantage of a long shelf life)
  • Try fermentation instead of baking (kimchi and kombucha are much better for your digestion than bread!)
  • Swap regular flour for almond flour. This cuts the carbs and increases the protein and healthy fat in your baking.

If you’d like to continue baking, that’s great! Just keep in mind that you can find many gluten-free or health-oriented recipes online. You might discover some new favourites. Consider joining our Gluten-free Recipe Swap on June 8 at 7 p.m. You can register here.

Keeping specific healthy meals and snacks in mind as you shop can help you ignore the less nutritious choices.

7 – Focus On The Health Attributes of Your Food

Knowing the physiological needs that your food is meeting is another angle that will help you make healthier choices:

Foods That Nourish Your Digestive Tract

Avoid “isolation constipation” by ensuring that you’re getting enough fibre in your diet. This is a great time to try new recipes with beans, for example. Beans happen to also be cheap and easy to store. Bean flour makes a healthier flour substitute too because of its high fibre content. Here are some good recipes to start with!

Foods That Support A Healthy Immune System

Nutrients such as vitamin A, C, and zinc support a healthy immune system. Good sources of beta carotene to build vitamin A include orange and yellow fruits and veggies as well as dark green leafy vegetables. Vitamin C-rich foods include citrus fruit, kiwi, berries, peppers and melons. Foods that are rich in zinc include most seeds and nuts, beef, egg yolks and shellfish.

And of course, while we’re talking about immune supportive vitamins, remember to catch a few rays of sunshine every day to top up your vitamin D. You need skin exposure at the sun’s peak times to get your daily dose, that’s why most of us supplement with this essential vitamin.

Aside from your diet, how are you holding up? Stress eating may be a sign that you need some help with your mental health. It’s important to check in with others to maintain your psychological well-being.

If you would like to talk about additional ways to stay healthy while in quarantine, give the office a call at 416.481.0222 or book a virtual visit online at https://forcesofnature.janeapp.com. You can do a virtual appointment with one of our naturopathic doctors, our chiropractor, dietitian, or psychotherapist.

By Dr. Pamela Frank, BSc (Hons), Naturopathic Doctor

Resources

Curbing weight gain from emotional eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137864/

Why we overeat when we’re stressed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/

Yoga and mindful eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932774/

Just Breathe

picture of lungs that says top tips to enhance healthy lung function
How to Have Healthy Lungs

How to Have Healthy Lungs

Healthy lung function is crucial to your very survival. Your lungs are a vital organ. If they are inflamed, filled with fluid, damaged or scarred your ability to absorb life-giving oxygen is impaired. When they are working fine, it’s easy to take your lungs for granted. Breathing is governed by your autonomic nervous system. This is the portion of your nervous system that runs on auto-pilot without you having to think about it, just like your heart.

Lung Anatomy and Function

Your lungs are pyramid-shaped organs that are located in your chest on the right and left side. In the front of your body, they extend from just above your collarbone at the top to about the sixth rib down. In your back, your lungs end around your tenth rib. They are connected to your windpipe or trachea by tubes called bronchi. You can envision the tubes for your lungs like an upside-down tree, the trachea is the trunk of the tree, that then divides into two branches or bronchi, which then divide into smaller branches or bronchioles.

On the bottom, your lungs are bordered by your diaphragm. The diaphragm is a flat, dome-shaped muscle that helps you breathe. Your right lung is shorter and wider than your left lung and is greater in volume.

Each lung is made up of smaller units called lobes with space between the lobes. The right lung consists of three lobes, while the left lung only has two lobes. Lobes are then divided into segments. Each segment receives air from its own tube or bronchus and gets blood from its own artery. Some lung diseases affect one or more of these segments. In some cases, the diseased segments can be surgically removed with little influence on neighboring segments.

As mentioned, the bronchi branch into the smaller branches or bronchioles. At the end of the smallest bronchioles are air sacs that are called alveoli. This is where CO2 or carbon dioxide, that is a waste product of your metabolism, gets exchanged for O2 or oxygen that is in the air we breathe.

In addition to exchanging CO2 for O2, your lungs also:

  1. Manage the pH of your blood by increasing or decreasing the amount of CO2 in the body
  2. Filter out small gas bubbles that may occur in your bloodstream and
  3. Help control your blood pressure through the conversion of angiotensin I to angiotensin II.

Best Practices For Lung Health

Understanding what you can do to help your lungs function at their best helps you in more ways than one. Here are some top lung tips you can do at home:

1. Practice Deep Breathing

Did you know that we normally only use about 50 percent of our lung capacity? Involving your entire lungs when you breathe keeps them healthy.

How You Breathe

Let’s take a moment to really examine how our breath works and how we can improve it. When you take a deep breath, your diaphragm, chest muscles and lungs work in harmony to draw in oxygen. When you exhale, you expel carbon dioxide. You’ve probably noticed that taking deeper breaths has a different effect on your body than taking short, shallow breaths. You may also notice that stress tends to make your breathing more shallow and that taking deep breaths helps you to relax.

Breathe With Your Whole Lung

Deeper breaths require greater involvement from more parts of your lungs. That means that the lower sections (where mucus tends to collect) are activated and mucus is dislodged. Deep breathing is an effective way to support good lung function for patients with asthma and other respiratory disorders.

Deep Breathing

What exactly does deep breathing mean? Try paying attention to the role your diaphragm plays as you inhale and exhale. It might help if you place a hand at the top of your belly. You should feel your belly expand as you inhale, and contract as you exhale. That simple awareness helps you to be more conscious of expanding your lungs.

Maintaining good posture with your shoulders back, chest open and a straight back gives your ribs the space to expand. As well, count slowly with each breath. Inhales and exhales should be equal counts.

As an added bonus, this breathing exercise relaxes you – and we all need more of that right now. Deep breathing lowers the production of stress hormones such as cortisol.

2. Stay Hydrated

Drinking enough water thins the mucus in your lungs. As well, proper hydration is necessary for maintaining good health overall so it should always be a priority.

3. Exercise

Exercise requires effort, oxygen and therefore deeper breaths. This also works your chest muscles and diaphragm in addition to supporting your physical health. Do whatever exercise feels good to you and that you enjoy so that you’ll stick to it.

HIIT Workouts For Lung Health

Some evidence suggests that interval training is a particularly good way to boost lung function. Alternating periods of intense exercise with periods of rest helps your lungs recover from the exertion as you continue to work out. As always, listen to your body and only do what works for you.

4. Use Your Nose to Breathe

Protect Your Lungs From Particulate Matter

Those little hairs in your nostrils, called nares, are there for a reason. They act as filters to keep the air you breathe clean. They also warm the air to minimize the shock to your lungs on a cold day. Breathing through your nose provides a buffer which helps to reduce the amount of extra “cleaning” work your lungs need to carry out.

5. Clean Up Your Cleaning

You’ve heard it before, but it’s worth repeating. If you’re not sure which products you should be using to clean your home, focus on keeping them clean by seeking out the healthiest cleaning supplies that have only natural ingredients.

Natural Cleaning Products

Baking soda, vinegar and water are tried and true cleaners. There are plenty of eco-friendly cleaning products available that use essential oils and natural ingredients. As much as possible, eliminate aerosol sprays and synthetic air fresheners which can be particularly irritating to your lungs.

6. Laugh More

Yes, it seems simple, but laughing truly is a great exercise to work your abdominal muscles, increase your lung capacity and oxygenate your blood. And let’s face it, comedic moments are the best medicine ever!

7. Fresh Air Indoors

As the weather warms up, remember to open up your windows and let the fresh air in. If you live in an area that is busy with traffic, try waiting until night time to freshen up your house. Indoor air filters are another way to ensure the air quality in your home is optimal. Particulate matter in city air create lung inflammation for some people.

8. If You Smoke, Stop, We Can Help

Having healthy lung function is always important, but now more than ever we need to make sure our lungs and lung capacity are working at peak levels. Research shows that your lung function starts to improve as early as 2 weeks after quitting smoking.

We are living with a lot of uncertainty right now. Taking proactive steps to optimize your health is important. There are many things that you can do to help improve your body’s resilience.

Wellness is achieved when your body is able to protect itself against imbalances, breakdowns, and foreign invaders. The human body has evolved powerful defense systems that help it to maintain optimal physical, mental and emotional states. Our lifestyle, past, and current health issues as well as our ability to manage stress and trauma all play a role in our state of health.

Supporting our body’s innate ability to heal is not a short term solution to a problem but rather a daily plan to stay strong and resilient.

If you are looking for help to get your health optimized and work towards your unique version of resilience and wellbeing, give us a call at 416-481-0222 we are here to help you. Our team is offering virtual services at the present time. You can work virtually with a chiropractor, psychotherapist, dietitian, or naturopathic doctor.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

References

Breathing study on adults with asthma:

https://www.ncbi.nlm.nih.gov/pubmed/32212422

Diaphragm breathing and stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

Benefits of deep breathing exercises: https://www.ncbi.nlm.nih.gov/pubmed/24937500

Hydration and pulmonary problems: https://pubmed.ncbi.nlm.nih.gov/14681718/

Exercise: https://www.sciencedaily.com/releases/2020/03/200331162314.htm

Smoking. https://www.livescience.com/coronavirus-covid-19-risk-and-smoking.html

Effects of quitting smoking

https://www.cancer.org/healthy/stay-away-from-tobacco/benefits-of-quitting-smoking-over-time.html

7 Natural Ways to Help Tooth Grinding or Bruxism

What is bruxism?

Bruxism is another name for teeth-clenching or grinding due to the contraction of the masseter, temporalis, and other jaw muscles. It typically happens at night while people are sleeping, but others will clench and/or grind during the day as well.

What Causes Bruxism?

Bruxism is considered to be a sleep-related movement disorder. Which just means that it is something that people do in their sleep that involves movement. These types of disorders may also include flexing of the feet, muscle twitches or jerking movements while sleeping. It may lead to daytime fatigue and non-restorative sleep. Some of the possible causes of tooth grinding include intestinal parasites, food allergies, environmental allergies, stress, and caffeine intake.

What is the Prevalence of Bruxism?

One study found that 26.9% of preschool children grind their teeth while they sleep.

What are the consequences of or problems associated with Bruxism?

Bruxism is associated with:

  • poor sleep quality
  • tooth wear
  • respiratory problems
  • dental cavities
  • misalignment or incorrect relation between the rows of the top and bottom teeth
  • tiredness/soreness of the jaw muscles
  • TMJ pain
  • headaches and migraines
  • obstructive sleep apnea
  • it could affect the sleeping pattern, with consequences for the overall health, growth, and quality of life of children
  • hypertrophy of chewing muscles
  • tooth surface loss
  • fracture of restorations or teeth
  • hypersensitive or painful teeth and
  • loss of periodontal support

How can you treat Bruxism?

Stress management

Stress reduction techniques like yoga, deep breathing, tai chi, meditation, psychotherapy, and regular exercise may help calm down your nervous system. Supporting your body’s ability to manage stress through nutrients like vitamin B6, magnesium, vitamin B5, vitamin C, zinc and adaptogenic herbs may also help. These options are best discussed with one of our naturopathic doctors.

Massage the masseter muscles

Your masseter muscles are your chewing muscles. If you hold your fingers about an inch in front of your ears and clench your teeth, you’ll feel these muscles bulge outward against your fingers. Massaging the muscle helps to relieve the tension in the muscle. Our chiropractors and osteopath can help relieve muscle tension that may also contribute to grinding your teeth. Acupuncture can also be used to relieve muscle tension and treat TMJ pain.

Investigate parasites

Young children are prone to picking up parasites like pinworm. One study of 86 children between the ages of 3 and 7 found that 11.2% of them had pinworm. The worm is active in the gut at night. This may be sending nerve impulses to the brain and stimulating the nervous system. The main symptoms of pinworm infection include itching skin, including the skin around the rectum and bruxism. Pinworm is easily tested for and treated through either conventional medicine or herbal medicine.

Parasite prevention techniques include washing hands before eating, drinking only clean water and eating cooked (rather than raw) food, cleaning perianal region frequently, and cutting nails frequently.

Magnesium bisglycinate

Magnesium calms down the nervous system by acting as a GABA receptor agonist. Magnesium also helps to relax muscles, including the masseter muscle. It can be taken orally or also applied topically to the masseter as a magnesium oil or gel.

Investigate food allergies or sensitivities

Food allergies or sensitivities can set off inflammation that affects not only the gut, but also the brain and the nervous system. Inflammation in these systems may trigger abnormal activity at night when you are sleeping. One of the worst cases of Restless Leg Syndrome I ever saw was corrected by removing food sensitivities.

Investigate environmental allergies

Similarly to food sensitivities, environmental allergies may trigger inflammation that affects the brain and the nervous system, causing excessive nervous system activity at night.

Caffeine

Reduce or eliminate caffeine intake from all sources including coffee, tea and chocolate, particularly later in the day to allow for calmer, more relaxing sleep.

https://open.spotify.com/episode/1rz1p7ZtGcbxWReyLz4N3I?si=_27da3e2SBS3w2Vns2MsKA
Would you rather listen than read? Listen to my Bruxism podcast episode now.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Bruxism Research

https://www.ncbi.nlm.nih.gov/pubmed/29412225

https://www.ncbi.nlm.nih.gov/pubmed/31630473

https://www.ncbi.nlm.nih.gov/pubmed/30716450

https://www.ncbi.nlm.nih.gov/pubmed/30237554

https://www.ncbi.nlm.nih.gov/pubmed/24812874

Fatty Liver or NAFLD?

graphic that shows that 30% of people have NAFLD or fatty liver
Do you know if you are one of the 30% who suffers from fatty liver disease?

Check Out These Natural Ways to Improve Your Liver Health

You might think that a sluggish liver is something that only heavy drinkers or fans of fried food have to worry about. However, conditions like fatty liver are becoming increasingly common among people who don’t drink much alcohol at all. That’s why it can be referred to as Non-Alcoholic Fatty Liver Disease or NAFLD. In fact, fatty liver affects up to 30 percent of us. The effects of this disease can be far-reaching and devastating. The good news is that your liver is one of your most resilient organs and there are ways to reverse this condition.

Hepatic Steatosis

Being a non-drinker doesn’t mean that you are immune to fatty liver disease. Alcoholics are more prone to fatty liver, also called hepatic steatosis. When a heavy drinker has too much fat in their liver, it’s also known as alcoholic fatty liver disease. Perhaps not surprisingly, in non-alcoholics or non-drinkers, this condition is called non-alcoholic fatty liver disease (NAFLD).

What exactly is a fatty liver?

As the name implies, it is a situation where fat accumulates in your liver. Your liver is an important organ that produces bile, among about 500 other functions. Bile is a liquid that helps to metabolize the fat in your diet and flushes waste out of your liver.

It’s normal for your liver to have some fat in and around it. But excessive amounts of fat infiltrating the liver tissues leads to inflammation. That leads to scarring. If left untreated, fatty liver develops into cirrhosis, which creates serious health problems. The end result can be eventual liver failure, which is fatal. In fact, it’s the 12th most common cause of death in the U.S.

Thankfully, for most of us, the consequences of a fatty liver aren’t that severe. However, a fatty liver can take a big toll on your overall well-being and energy levels.

Symptoms of Fatty Liver

Chronic Fatigue

Do you feel chronically tired? If you feel as if you can’t catch up on getting enough rest, or that you just don’t have the energy that you used to, you might want to investigate your liver function. After all, your liver is responsible for helping to balance your hormones, and maintain your blood sugar along with its 500 other functions. When it’s not functioning properly, you could miss out on valuable sources of energy. Also, waste and toxins like ammonia accumulate in your system.

Now, there are many possible reasons for chronic fatigue: low thyroid, low iron, allergies, HPA axis dysfunction, poor quality sleep, not enough sleep, and depression, to name a few. So we can’t jump to Fatty Liver as the cause every time someone feels tired, but it is something that could contribute.

Dull Ache Behind Your Ribs

Have you ever felt a nagging pain in the upper right quadrant of your abdomen, the area just behind your lower rib cage? That can be a sign of liver problems. The pain is often felt as a dull ache, but it can progress. It may become more severe and including nausea or vomiting.

Metabolic Syndrome

You may have no signs or symptoms that there is a problem with your liver, but if you suffer from obesity, type II diabetes, pre-diabetes, or Metabolic Syndrome, then you should have an ultrasound done to see if you also have fatty liver.

Because these symptoms can be easily dismissed as a digestive problem, it’s important to see a medical doctor or naturopathic doctor if you suspect liver issues. That way you can get proper blood testing and an ultrasound to diagnose the condition or to put your mind at ease.

Liver Blood Tests

Blood tests for the liver are referred to as “liver function tests”. However, with the exception of bilirubin, they do not really assess your liver function. They are more reflective of liver damage.

Bilirubin

Bilirubin is a waste product from red blood cell breakdown that has to be excreted through your liver. If your liver isn’t doing this well, it accumulates in your body. The end result of that is yellowing of your skin and the whites of your eyes. This is called jaundice.

Liver Enzymes

ALT or Alanine Aminotransferase, AST or Aspartate Aminotransferase, Alkaline phosphatase, and GGT or Gamma Glutamyl Transferase are all enzymes that are produced within the cells of your liver. If the level of any of these enzymes increases in your bloodstream, it can reflect damage to the cells of your liver.

Ultrasounds

Usually, fatty liver is picked up and diagnosed via an ultrasound.

What are the Causes of Fatty Liver?

Alcoholism

The “classic” cause of liver problems is excessive drinking. However, more and more people who are being diagnosed with fatty liver aren’t heavy drinkers at all.

High Sugar and Processed Carbs Diet

A diet high in sugar and simple carbohydrates triggers liver issues as well. Although you may have thought that a high-fat diet would be the obvious culprit, simple carbs are equally at risk for creating a fatty liver. That’s because a high-carb diet leads to higher insulin levels that cause inflammation. A high carb diet also alters your gut bacteria in a way that promotes fatty infiltration of the liver. In particular, drinking too many sugar and high fructose corn syrup sweetened drinks is a major cause of liver fat accumulation.

Obesity

So, what’s to blame? In a word, obesity. That’s largely because obesity creates the kind of inflammation that leads to your liver storing fat. The connection between fatty liver and obesity isn’t a simple matter of how much you weigh. It’s also connected to where that body fat is stored. The fat that accumulates around your belly is more likely to signal liver issues. People with an apple-shaped body are more prone to visceral fat. This is fat that is stored around your internal organs. That type of fat distribution is associated with serious health issues like diabetes and heart disease.

Treating Fatty Liver

Weight Loss

Studies have found that the most effective way to treat fatty liver is to lose weight. Even a small amount of weight loss reduces inflammation, improves fat metabolism, and enhances liver function. As much as we wish there was a magic pill for this, the standards of exercise and a healthy diet are still the best options.

Exercise

Exercise lowers the level of fat in your liver. Interestingly, the fat-burning benefits of exercise happen even if weight loss isn’t the end result.

Low-intensity cardio, high-intensity interval training, and strength training have all been proven to be effective. The most important thing is to find an activity that you enjoy doing and be consistent with it. There are lots of options for exercise – yoga, walking your dog, swimming, sports, fitness classes, dance, cycling, running, belly-dancing, and martial arts are all possibilities.

Healthy Nutrition

A whole-foods, low-carb approach to dropping extra pounds is often effective. Strategies that have been found to help liver health include:

  • Consuming lots of fibre to improve elimination. Contrary to common misconceptions, though, fibre doesn’t have to come in the form of bread or grains. It can be from fruit and vegetables, legumes, and nuts and seeds.
  • Choosing fish high in omega 3 fatty acids, such as salmon and sardines. These are natural anti-inflammatory foods. Bringing inflammation down helps to bring insulin down which then helps to bring the inflammation down.
  • Choosing healthy monounsaturated fats, which are found in foods such as avocados, olive oil, and nuts. These are also anti-inflammatory and their fat content helps you to feel full.
  • Drinking antioxidant-rich green tea. Polyphenols and catechins in green tea have positive health effects.
  • Adding plenty of nutritious and anti-inflammatory green vegetables such as broccoli, which also happens to be very high in fibre.

At the same time, you should limit:

  • Alcohol
  • Sugar
  • Red meat
  • Refined white carbs such as white bread and white rice

Supplements to Support Liver Metabolism

Several supplements show promise in treating fatty liver, including milk thistle and berberine. Discuss these with your Naturopathic Doctor to make sure that they are right for you.

Luckily, your liver is amazingly resilient. In fact, it is the only visceral organ in your body that is able to regenerate itself. A full liver can regenerate from as little as 25% of the original liver! Taking action to protect the health of your liver protects your energy levels and prevents many more serious health problems down the road.

If you have been diagnosed with Fatty Liver Disease or if you would like to go over the lifestyle changes that can help prevent this kind of liver damage, give us a call at 416-481-0222 we can help.

By Dr. Pamela Frank, BSc (Hons), ND

Fatty Liver Disease Research

https://www.ncbi.nlm.nih.gov/pubmed/23273500

https://www.wjgnet.com/1007-9327/full/v23/i36/6571.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163009/

https://www.ncbi.nlm.nih.gov/pubmed/27581063

https://www.ncbi.nlm.nih.gov/pubmed/18317656

https://www.sciencedaily.com/releases/2012/04/120422162417.htm

https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions

https://www.ncbi.nlm.nih.gov/pubmed/26865652

https://www.ncbi.nlm.nih.gov/pubmed/24764677

https://www.ncbi.nlm.nih.gov/pubmed/22213436

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-015-0383-6

Your Best Solution for Anxiety

woman using mindfulness meditation to relieve anxiety
Meditation is not just for hippies any more

The Benefits of Meditation For Anxiety in Difficult Times

Do you have tense muscles? Are your shoulders creeping up toward your ears? Do you obsess about the news? Do you have anxiety about your future? Difficulty sleeping? All of the above? You’re definitely not alone. There’s no doubt that we are all living with a lot of uncertainty right now.

So how can we cope when we don’t know if we’ll keep our job if we can pay our rent or mortgage, if we can keep putting food on the table, if we can save for our retirement or our children’s education?

How Doing Nothing Helps You Cope with Everything

The answer might be as simple as doing nothing, simply sitting still and purposefully clearing your thoughts through meditation. Studies show that it has an astounding number of benefits that are vital in situations just like this.

In fact, fostering an ongoing meditation practice actually changes the structure of your brain. That change provides benefits that continue even when you have finished meditating.

In short, meditation just may be one of the best things you can do for yourself in these troubled times. Will it put food on the table? No. But, it may get your brain out of the current “fight or flight” pattern that makes clear-headed decision making next to impossible. That way you can make a clear and decisive path forward.

Five Benefits Of Meditation

Here are just a few of the many positive things that happen when you meditate:

Lower Blood Pressure

As I mentioned, meditation decreases the “flight or fight” hormones in your body. As a result of this relaxation response, your blood vessels open up, which in turn improves your blood pressure if it tends to be high.

Less Stress-Induced Inflammation

Excess cortisol, one of your main stress hormones, increases blood sugar, which then increases insulin, which leads to inflammation in many parts of your body. A common example of this is in your gut. Digestive issues are common during times of high stress. Because meditation lowers the amount of cortisol you produce, inflammation is reduced.

Embracing Uncertainty

Despite all of the health benefits, the ultimate goal of meditation isn’t necessarily focused on physical results. It’s more a process of learning to embrace uncertainty. It’s not about eliminating or controlling the storm, it’s about learning to be still and calm despite the storm going on around you.

A More Optimistic Outlook

Who doesn’t need a more positive outlook right now? Meditation has been found to actually alter (in a good way) the parts of your brain responsible for positive thoughts. As well, by becoming more aware of your thoughts, you can fend off negativity. There are many health benefits to having a positive, optimistic attitude. In fact, studies show that higher optimism is a significant predictor of better survival, better cardiovascular outcomes, improved physiological markers (including immune function), better outcomes related to pregnancy, fewer physical symptoms, and reduced pain.

Reduced Anxiety And Rumination

It’s perfectly normal to be experiencing anxiety and worries about health and financial security when you are faced with something as stressful as a pandemic. However, when those thoughts spiral out of control they can negatively affect your family members as well as your own mental and physical health. High cortisol levels even lower your immune response, and we all need a strong immune system right now.

How Does Meditation Help With Negative Thoughts?

It may be difficult to imagine reining in the out-of-control, off-the-rails thought train when world events, and substantial changes to our daily lives, are so overwhelming.

However, meditation teaches us how to experience those thoughts without panicking or feeling the need to repress them. With a little practice, you should be able to just sit with your thoughts and feelings, without judgment or analysis, and start to process them without spiralling out of control. You can be present in the moment without projecting into the future or ruminating on the past.

And right now, faced with so many uncertainties, that’s particularly beneficial.

Why Start Meditating Now?

You might feel that now is not a good time to start meditation. After all, you’re likely stuck at home and perhaps feel antsy and confined. Who wants to sit still? However, meditation has proven to be an effective mental health treatment. Right now we need to be focusing not just on keeping a healthy body but also maintaining a healthy mind.

How To Meditate

Many people find the thought of taking up meditation a bit intimidating. After all, it has had a reputation of being “weird” and “fringe” throughout the ages. It’s important to know that you don’t have to “master” meditation. It’s OK to be imperfect. Your mind will probably wander, and you may feel uncomfortable at first. That’s perfectly normal.

Setting Up Your Practice

The good news is that it’s surprisingly simple to get started. In basic terms, you just need to:

  • Find a comfortable place. Ideally, somewhere that is quiet.
  • Sit in a natural, relaxed position.
  • Breathe normally.
  • Focus on your breath.

Try not to overthink this: just focus on each exhalation and inhalation. It’s not necessary to force anything.

  • If your mind wanders (and since you’re human, there’s a good chance that it will) try to sit back and “observe” your thoughts. Don’t analyze them. And don’t berate yourself for losing focus. It’s all part of the process. They are just passing through your brain.

How Long Should You Meditate For?

You may have heard of people going on week-long meditation retreats. That’s great – but it’s not really necessary. Just a few minutes a day is a good start. In fact, studies have found that just five minutes of meditation has significant benefits.

And who can’t fit 5 minutes of meditation into their day?

How Often Should You Meditate?

As with many things, consistency is a key component of a successful meditation practice. Try to carve out a few minutes per day to dedicate to your mental health. Some people find that it helps to make it the same time every day. Some find that doing 5 minutes in the morning as soon as they wake up and setting an intention for the day helps. Others will do 5 minutes as they are going to bed at night. And other people find it beneficial to do 5 minutes here and there throughout the day when they are feeling the most anxious. There is no hard and fast rule. Do what works for you.

Ok, full disclosure here, I have a hard time with meditating. I find it hard to just be still and “do nothing”. But here’s what I can do. After I have done my morning yoga, and I reach the end. I’m lying on my back in Shavasana or Corpse pose, then I can add 5 more minutes to just clear my mind and prepare for the rest of my day. That’s what works best for me with meditation.

Resources To Get Your Meditation Practice Started

There are quite a few wonderful resources available to help you get started with meditation should you need a little help – here are a few of our favourites:

Headspace

Calm

Wherever You Go, There You Are

Meditation for Fidgety Skeptics

There are many reasons to start meditation. Why not start now? Let us know how it works for you and remember that we are here to support your health and wellness.

Need more help?

Our clinic is still (virtually) open via telehealth (phone or video call) with our naturopaths, our chiropractor, our dietitian, and our psychotherapist. Chiropractor Dr. Darlene Buan-Basit is available for in-person essential care appointments. Simply send us an email at Maria@ForcesofNature.ca, leave a message 416-481-0222 or book online.

By Dr. Pamela Frank, BSc(Hons), ND

Meditation Research

https://www.ncbi.nlm.nih.gov/pubmed/25390009

https://www.npr.org/2008/08/21/93796200/to-lower-blood-pressure-open-up-and-say-om

https://www.sciencedirect.com/science/article/pii/S0889159112004758

https://www.sciencedirect.com/science/article/pii/S0889159112004758

https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program

https://journals.sagepub.com/doi/full/10.1177/0306624X19856232

https://www.semanticscholar.org/paper/Effects-of-Five-Minute-Mindfulness-Meditation-on-Lam-Sterling/7a7529a9e6401679016ab78f398eaaf4487aff84

https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain and_Immune_Function_Produced.14.aspx

https://www.ncbi.nlm.nih.gov/pubmed/19711142

Chronic Stress Affects Your Immune System (and not in a good way)

chronic stress weakens your immune system
Chronic Stress Weakens Your Immune System

If you’re like most people, you’ve recently read a lot of tips on maintaining a healthy immune system. You likely already know the basics: Wash your hands often and well. Keep a safe distance from others. Stay home if you experience any symptoms. Avoid travel. Quarantine yourself if you have travelled. If symptoms are severe contact your local public health department or proceed to the nearest emergency department.

Staying Healthy Starts From Within

However, it’s also important to acknowledge that staying healthy starts from inside. Your built-in defence system that you need to take care of in these crazy times is your immune system.

But here’s the irony: When we are chronically stressed out, our immunity weakens. Right now, we’re all stressed about sickness, loved ones and finances among other things. Just when we all need a strong immune system, intense long-term stress has the potential to weaken our defenses. Recent studies show that, in contrast to chronic stress that suppresses or dysregulates immune function, acute stress can be immune-enhancing (1).

How Stress Affects Your Immune System

Short-term or acute stress actually appears to enhance your immunity, where chronic stress does the opposite. (1) Why does chronic stress lower immunity? The process makes perfect sense if you think of how we lived for most of human history.

In the not-so-distant past, if we perceived a threat, such as a sabre tooth tiger, we had to respond – and quickly! In that sense, our body is primed and ready to protect us from danger.

Fight Or Run

Let’s take a look at the “flight or fight” response and how stress changes us on a physiological level.

  • Blood pressure increases.
  • Heart rate goes up.
  • Serotonin and melatonin levels drop because you need to stay awake.
  • Insulin sensitivity is impaired to maintain glucose in the bloodstream for fuel.
  • Digestion slows down to preserve energy and redirect important resources elsewhere.
  • Cholesterol goes up.
  • Your body pumps stress hormones like adrenaline and cortisol into your bloodstream.

All of these changes are designed to make sure that you have enough energy in the right places – such as your running muscles and your fighting muscles in your arms and legs – to respond to stress quickly and appropriately. That is, you are ready for fight or flight.

Hoarding of Resources

Why do we hoard toilet paper at a time of danger? When fear and anxiety ramp up, the urge to provide for ourselves and our loved ones goes into overdrive. There’s a need to make sure there is enough. It gives us a sense of safety and security when there is fear and uncertainty. We can grab all kinds of commodities that we worry may become in short supply and hole up in our homes away from the danger. We can breathe a sigh of relief that we’ll have enough, for now. We took control of one thing that we could control.

Likewise, your body prioritizes certain needs over others. Your reproductive organs are a low priority when there is an imminent threat. That’s because your body wants to put all of its resources into the systems that will allow us to survive the immediate threat. This response is actually very helpful – if what you needed is to escape a predator. However, in today’s world, stress is typically more mental and emotional stress, rather than physical danger and, let’s face it, it is fairly unrelenting.

That’s where the problems start.

The Stress Response = Adaptive Physiology

Our body’s ability to respond to stress is called “adaptive physiology.” To understand this, it might help to think of your nervous system as actually two systems:

  • Your parasympathetic nervous system is behind the “Relax and Recharge”, aka “Rest and Digest” response you need in between periods of stress. Without this response, your body’s systems would stay in overdrive. This helps you calm down, sleep and digest your food.
  • Your sympathetic nervous system powers the Fight or Flight response that you need in the face of danger to combat the problem or run away from it.

Essentially, the way in which these two systems work together is not unlike the brakes and gas pedals in your car. One speeds you up, and the other slows you down. Which one is in charge at any given time depends on your body adapting to the current situation. The Relax and Recharge period is essential to restoring balance in mind and body.

Putting The Brakes On Stress

Right now, many of us feel like the “gas” is always on. This is a perfectly understandable response when you are faced with a global crisis that comes with a great deal of uncertainty.

However, that kind of constant stress leads to a long list of health problems if your sympathetic nervous system never turns off and you are in “fight or flight” all the time.

What happens to a car if you only step on the gas and never use the brakes? At some point, there’s a high likelihood of a crash.

Don’t Crash Your Immune System

Not surprisingly, your immune system suffers when you’re heading for a crash. All the things that happen during your fight or flight response alters your immune response. Research on students undergoing exam stress, shows that psychological distress persisting for weeks or more promotes pro-inflammatory immune dysregulation. This is a risk factor for a range of chronic diseases.(2) And that’s exactly what you don’t want to have happen right now.

6 Ways To Lower Stress and Induce a Parasympathetic State

So, what can you do? Isn’t stress inevitable at this moment in history? A good starting point is thinking of the two states of your nervous system and doing what you can to create a state of rest and restoration.

Actively seek connection.

In times of stress, you should be close to people who restore your sense of well-being. It’s important to feel connected and accepted because a feeling of connection and social support boosts your immunity.(3) However, how can you connect to others while also practicing physical distancing?

Fortunately, we’re lucky to live at a time with many options for a virtual connection. Set up video chat coffee dates and regular online or phone meetings to touch base with those people who make you feel connected and supported.

Change your mindset.

Your perception is your reality. How you perceive a stressful situation will affect your body’s response to it. Perhaps you’re social distancing and feeling trapped, isolated and restless inside your home. That’s stressful. However, consider the difference between feeling stuck at home and feeling safe at home. That simple mental shift helps your nervous system remain in a calm, restorative mode.

Not knowing how long this will last, makes the situation more stressful. Finding ways to be productive and helpful, even volunteering to help others keeps your mind occupied, prevents ruminating over the situation and makes the time pass more quickly. Before you know it, you’ll be able to resume some of your normal activities.

Don’t forget: You always have the opportunity to change your attitude.

Don’t over commit.

We’re all under a lot of pressure right now. Take a close look at your commitments and think of how you can eliminate any unnecessary demands. Remember that the goal is to rest and relax your nervous system.

What makes you feel refreshed and restored? Those are the activities to focus on. Maybe you have more time now to read a good book, take a relaxing bath, or do some tai chi or yoga.

Honour your body’s natural rhythms.

Many people are having trouble sleeping right now. However, it’s more important than ever to try to get seven to eight hours of good quality sleep per night. Even if your normal daytime routine is disrupted, try to stick to a regular sleep schedule. That means going to bed at the same time every night (yes, even on weekends). As well, don’t dismiss the restorative powers of a good nap. Despite the temptation to stay on your devices until bedtime, shutting down devices and getting off screens helps your brain make vital levels of melatonin that helps you sleep.

Eat to optimize your immune system.

Many studies backup the importance of essential nutrients in protecting your immunity. The ideal diet and supplements for you will depend on your unique health profile, but important nutrients include selenium, zinc, and vitamins A, C, and D (4). In addition, don’t overlook the importance of maintaining a balance of “good bacteria” in your gut. More and more research points to the connection between a healthy gut and a healthy immune system.

In fact, up to 80 percent of your immune cells are found in your gut. The interaction between your gut microbes and your immune system protects you against foreign invaders.(5)

Move your body.

Exercise helps your body’s nervous system maintain equilibrium. It slows down the release of stress hormones and increases the number of disease-fighting white blood cells. (6) Also, movement helps to regulate the communication between your brain and your body.

However, it’s important to move in a safe way. Any irregularities in your body’s alignment affects this process. Focus on doing something you love and making exercise a part of your daily routine. Consistency is the key! If you’re not sure exactly how to work out with gym closures, check out the multitude of workouts you can find online.

Prioritize Self-Care

Even in stressful times, it’s possible to optimize your immune system. Focus on your body’s need to restore and repair itself and prioritize your self-care. Taking steps towards staying healthy helps you gain a sense of control in an uncertain world. That will ultimately strengthen your stress resilience.

If you’re feeling overwhelmed, please reach out. We can work together to create a plan that fits your unique needs. Our wellness pros are offering many different virtual services at this time. Contact Maria at Maria@ForcesofNature.ca for more information about our virtual visits.

By Dr. Pamela Frank, Naturopathic Doctor

Chronic Stress and Your Immune System Research

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869337/

  1. https://www.ncbi.nlm.nih.gov/pubmed/32242145
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
  1. https://www.karger.com/Article/Abstract/107673
  2. https://neurohacker.com/how-the-gut-microbiota-influences-our-immune-system
  3. https://www.sciencedirect.com/science/article/pii/S2095254618301005

Tinnitus: Symptoms, Causes & Natural Treatments

woman with tinnitus holding her ears to make the ringing stop or get rid of tinnitus
With tinnitus, how do you make the ringing stop?

What is tinnitus?

Tinnitus is a ringing sound in your ear or ears that only you hear. It is the perception of a sound in your ear when there is no corresponding external source of the noise. Some people describe it as ringing, while others may sense a clicking, buzzing, hissing, whistling, or roaring noise. Ten to fifteen percent of all adults report symptoms of tinnitus with 1-2% of those reporting that it negatively impacts their quality of life.

What are the signs and symptoms of tinnitus?

The first signs and symptoms of tinnitus are ringing, buzzing, hissing, clicking or roaring noises that originate from inside your ear, not from an external source. These sounds may affect one or both ears.

What causes tinnitus?

To better answer this question, you need an understanding of how your ears work. First, sound waves travel from the air and through your outer ear. Your outer ear conducts the sound waves to your middle ear. From there, the sound is conducted to your inner ear. Your inner ear then transmits an electrical impulse to your brain. Your brain then translates this impulse into a sound that you hear.

Causes of tinnitus:

  • Damage to your inner ear
  • Damage to your eardrum or ear bones (the hammer, anvil, and stirrup) of your middle ear
  • Tumours in your ear or on your auditory nerve
  • Regular exposure to very loud noises such as workers who use jackhammers, chainsaws, or other heavy equipment or musicians who are exposed to very loud music frequently
  • Age-related hearing loss
  • Muscle spasms in your middle ear
  • Meniere’s disease, which is an inner ear condition that affects hearing and balance
  • High blood pressure
  • High cholesterol
  • Head and neck injuries
  • Temporomandibular joint disorders, which also causes chronic pain in your jaw and head
  • An overabundance of earwax, which alters the way your eardrum works
  • Certain medications also cause tinnitus and hearing damage. This is known as ototoxicity. Drugs that contribute to tinnitus include:
  1. very large doses of aspirin over a prolonged period
  2. antimalarial drugs, such as chloroquine
  3. certain antibiotics, such as erythromycin and gentamicin
  4. loop diuretic medications such as bumetanide
  5. certain anti-cancer drugs, such as vincristine

Tests for Tinnitus

Your family doctor may perform a hearing assessment and provide a referral to an ear, nose and throat specialist or audiologist for more extensive testing.

Does tinnitus cause hearing loss?

People with tinnitus often report hearing difficulties because the noises in their ears are interfering with hearing incoming external noises. Resolving the cause of tinnitus, helps to restore normal hearing in some cases.

How is tinnitus treated?

The treatment for tinnitus depends on determining which of the above is the underlying cause and addressing that.

Damage to your inner ear

Your inner ear can be damaged by loud noises, viral or less frequently bacterial infections, aging, head trauma, a hereditary disease known as otosclerosis and Meniere’s disease. Addressing the source of the damage may revert symptoms like tinnitus.

Damage to your eardrum or ear bones of your middle ear

Eardrums can be damaged by unresolved ear infections, extreme changes in air or water pressure, and trauma. A damaged eardrum can repair itself if the cause of the damage is removed.

Tumors in your ear or on your auditory nerve

These are called acoustic neuromas. They are rare. The best test for an acoustic neuroma is an MRI. Treatment of an acoustic neuroma is outside my scope of practice and best discussed with your MD.

Exposure to very loud noises

For those who are exposed to loud noises, wearing hearing protection helps prevent further damage to your ears. Damage to your ears from short term exposure to loud noises usually resolves on its own after the exposure stops.

Age-related hearing loss

Obviously, you can’t change your chronological age. However, many of the effects that we attribute to age can be moderated or improved through healthy lifestyle measures like a healthy diet, good sleep, regular exercise, and certain vitamins and minerals.

In some people with age-related hearing loss, the changes to the central auditory system resemble the changes seen in Alzheimer’s disease. In this case, our naturopaths would treat tinnitus similarly to how we address Alzheimer’s dementia.

Muscle spasms in your middle ear

Muscle spasms in your ear may be influenced by stress, caffeine intake, and certain vitamin and mineral deficiencies, particularly calcium and magnesium. Aside from hearing the spasm, you would also feel a twitching movement inside your ear.

Meniere’s disease

Meniere’s is an inner ear condition that affects your hearing and balance. Sufferers experience varying degrees of vertigo, falls, hearing loss, and nausea or vomiting. Usually, only one ear is affected. Conventional treatment involves salt restriction, medication to control dizziness and diuretics.

High blood pressure

People with high blood pressure may notice roaring or blood rushing sounds in their ears, although this is uncommon. Supporting your HPA axis, magnesium supplementation and strengthening your cardiovascular system are some of the means that we as naturopathic doctors help you manage your blood pressure.

High cholesterol

Cholesterol levels are increased when blood sugar levels are not well managed and when there is damage to the vascular endothelium. Correcting your diet, increasing exercise, and supplementation for healthy veins and arteries helps lower cholesterol levels naturally.

Head and neck injuries

Our chiropractors and osteopath are experts in helping to realign your neck, jaw, and even the bones of your skull.

Temporomandibular joint disorders

Temporomandibular joint dysfunction, or TMJ, can be caused by misalignment of the bones of your jaw, neck, and skull. It also causes chronic pain in your jaw and head. Our chiropractors and osteopath help this. Anxiety or stress that causes tooth grinding at night also contributes. Our naturopaths reduce stress and anxiety so that you are more relaxed during the day and while you sleep. Therapy with Ichih Wang will relieve stress and anxiety. Acupuncturist Joy Walraven uses Traditional Chinese Medicine and acupuncture to relieve TMJ pain and tinnitus.

An overabundance of earwax

Impacted earwax can alter the way your eardrum works. Abundant earwax is a sign that something is irritating your ears. Earwax is like mucous for your nose, it is a way for your body to flush an irritant. Food sensitivities like dairy often provoke excessive earwax production. A trial dairy elimination diet is a good place to start if you notice a lot of earwax. You may need to see your medical doctor for ear irrigation to flush out impacted wax. Never stick things in your ears to do this as it may damage your eardrum.

Medications

Certain medications also cause tinnitus and hearing damage. This is known as ototoxicity. In the case of ototoxic drugs, the solution would be to discuss switching medications with your doctor.

Is tinnitus temporary or permanent?

Whether tinnitus is permanent or temporary really depends on the underlying cause. In some cases it will go away with appropriate treatment, in others, it will lessen and in some instances it is permanent.

How do you get rid of Tinnitus? What are natural treatment options?

Here are some natural remedies that are used for tinnitus relief:

Melatonin

Studies show that melatonin helps to relieve symptoms of tinnitus. Optimize your own production of melatonin by following these good sleep hygiene practices:

  1. Shut down electronics by 8 p.m. Backlit screens decrease your melatonin production.
  2. Dim the lighting in your home once it is dark outside. Your brain’s cue to make melatonin is darkness. If you are exposed to bright lights once it’s dark outside, you will produce less melatonin.
  3. Get blackout curtains for your bedroom. Keep the melatonin production optimal all night by keeping it dark in your bedroom.

Magnesium

A 2016 study reported a significant association between lower blood levels of magnesium and tinnitus. Magnesium acts to calm the nervous system and relax muscles. Both mechanisms could provide relief of tinnitus symptoms. Another study had participants take 532 mg of magnesium per day for 3 months and rated them on the Tinnitus Handicap Index before and after. After 3 months, the 19 participants who completed the study demonstrated a significant decrease in tinnitus afterward.

In addition, magnesium is a key component of melatonin production.

CoQ10

A water-soluble formulation of Coenzyme Q10 for 30 days after exposure to loud noise, helped participants recover their hearing. The reduction in the recovery time following treatment can be explained by CoQ10-mediated improvement of your ears’ response to oxidative stress.

Gingko

Studies on using Gingko for tinnitus have demonstrated conflicting results, some showing an improvement, others not. Given Gingko’s ability to improve circulation, this remedy may be most useful in patients with other signs and symptoms of circulatory issues or vascular dementia.

The conflicting evidence for Gingko may also be due to a lack of standardization of Gingko products used and/or dosage given.

Vitamin B12

A study in North India subjected participants to Vitamin B12 assay and audiometry pre- and post- a therapy that involved 6 weeks of intramuscular B12 injections (2500 mcg). Patients with Vitamin B12 deficiency showed significant improvement in mean tinnitus severity index score and visual analog scale (VAS) after Vitamin B12 therapy. Dr. Rachel Vong can administer vitamin B12 injections.

Fish oil

Fish oil studies show that it reduces nerve inflammation by decreasing the release of various inflammatory chemicals in the brain. Neuroinflammation has been implicated as a cause of tinnitus.

Spirulina

A 2018 study suggested that salicylate-induced tinnitus may be improved by taking a water extract of Spirulina.

Is Tinnitus Serious?

Some of the causes of tinnitus mentioned above are serious. If you are experiencing symptoms of tinnitus, see your doctor then see one of our practitioners for help with the underlying cause.

By Dr. Pamela Frank, BSc (Hons), Naturopathic Doctor

Tinnitus Resources:

https://medlineplus.gov/ency/article/000778.htm

https://www.ncbi.nlm.nih.gov/pubmed/27553899

https://www.ncbi.nlm.nih.gov/pubmed/30662641

https://www.ncbi.nlm.nih.gov/pubmed/29993223

https://www.ncbi.nlm.nih.gov/pubmed/28966750

https://www.ncbi.nlm.nih.gov/pubmed/27405078

https://www.ncbi.nlm.nih.gov/pubmed/22249877

https://www.ncbi.nlm.nih.gov/pubmed/26960786

https://www.ncbi.nlm.nih.gov/pubmed/28723603

https://www.ncbi.nlm.nih.gov/pubmed/28058465

https://www.ncbi.nlm.nih.gov/pubmed/31211773

Productivity Killers

woman dressed like a superhero thinking that multitasking improves her productivity
Is Multitasking Lowering Your Productivity?

Here’s a challenge for you: Can you read this entire article from start to finish without being distracted even once by your phone, an incoming email, a notification or some other distraction? How would those distractions affect your ultimate retention and understanding of the subject matter? The answers to those questions may surprise you.

In this digital day and age, we assume that distractions are a normal part of life. It’s worthwhile to challenge this assumption and consider the impact on your productivity and focus of these frequent interruptions. Why is this important? Like most of us, you have tons to accomplish every single day. You also have life goals that you want to reach. Maybe you want to work towards enjoying greater health and happiness or making a bigger impact with the work that you do or improving your relationships. Not sustaining a singular focus impacts your ability to get stuff done and to achieve those goals.

The Cost of Distraction

Interestingly, most people believe that they are more efficient when they are busy multi-tasking. In fact, researchers have found that we actually do work faster when we’re faced with a lot of distractions. That may be because we subconsciously feel that we have to overcompensate for the interruptions or that there is a perception that there is more to do.

Increased Anxiety

However, studies show that the cost of distractions affects something far more significant than your productivity, which is your mental well-being. That’s because distractions make you feel more anxious and stressed. Higher levels of anxiety affect every part of your body and your life.

Productivity Recovery Time

The negative impact of even short distractions like that is surprising. One study found that it takes an astonishing 23 minutes and 15 seconds to regain your focus after a single interruption. Let’s put that information into perspective for a moment. How often does your phone flash, ring or buzz while you’re in the midst of doing something else? If it takes over 20 minutes to recover every single time that happens, how much of your day is spent in “productivity recovery”? How does the loss of that time, multiple times per day, affect your long-term health and your productivity goals?

Lower Accuracy

As well, being distracted affects your accuracy. This makes sense: Your brain can only handle so much input at a time. Input overload means that the information coming in can become confused or details can be missed. What is really surprising is how little time it takes to derail your focus and affect your accuracy. In the time it takes to look at your phone when a notification beeps (as little as three seconds of this kind of distraction) adversely affects your focus and, in turn, your accuracy.

Altered Memory Function

Let’s consider what happens when you are looking things up while you watch a movie. Do you really follow the plot as carefully? Do you remember the details of the movie as well? Do you retain the information about what you looked up? Science suggests that you don’t. In fact, researchers have found that the way we remember things has changed since the advent of the Internet. Our memory functions have been altered. Sensory input alters the wiring in our brains. The type of input our brains have been getting has changed considerably since the internet came into being.

How To Maintain Your Focus and Prevent Distractions

If you would like to reduce the impact of distractions in your life, it’s important to recognize the distinction between a necessary and even productive break and a distraction. A break is a good time to recharge your battery and clear your mind. We’re generally more productive after we have stepped away from work for a bit. Planned breaks provide an incentive to work hard or complete a task leading up to the break. In contrast, a distraction is unexpected and unpredictable. It comes out of nowhere at random times including when we are in what is known as a “flow state”.

What is this flow state, you ask?

The origins of the terms “flow” or “flow state” come from the practices of Daoism or Buddhism, and in a more modern sense from positive psychology. Mihaly Csíkszentmihályi named this state of hyperfocus “flow” in 1975 after the flow of a river. It references being so totally immersed in something that you are swept away like the flow of the current.

The following are some of the factors that may be present when you experience a flow state:

  1. You have an intense and focused concentration on the present moment or task
  2. There is a merging of your action and your awareness
  3. You feel a sense of personal control over the situation or activity
  4. Your perception or experience of time is altered, as in the expression time flies when you are having fun
  5. Your experience of the activity is intrinsically rewarding, that is, it is likely to provide you with a hit of the reward neurotransmitter dopamine
  6. You feel the potential to succeed at the task
  7. You feel so engrossed in the experience, that other needs become negligible. For example, you forget to eat lunch.

How to Reduce Your Distractions and Increase Your Productivity

We tend to think of distractions as something that is imposed on us by someone else or out of our control, but there are steps that we can take to reduce them.

Turn Off Your Notifications

It might feel like an adjustment at first to do away with the little red dot that tells you how much has been happening on Facebook, Twitter or in the news, but you’ll soon realize that you don’t miss anything important. You simply gain more control over when and where you get information. (It might help to remember that the ultimate goal of the apps on your device isn’t to keep you informed – it’s to make money by grabbing your attention.)

Take Control Of Your Devices

Yes, we all rely on our phones every single day, but do we really need to be notified whenever something happens, particularly items that are of little significance in the grand scheme of things? This is your own personal preference. It depends on your specific situation of course, but it helps to customize your apps and your phone’s notifications. For example, many times parents are reluctant to turn their phones off in case their children need them. But, you can adjust your settings so that all of your contacts, except for the most important ones, are muted, particularly overnight.

It’s ok to let people know that, starting now, you may not respond immediately to email or text messages. If something is urgent, it is best that they call you. If you get a lot of work-related emails, a good habit is to set aside specific times for checking your email. For example, rather than interrupting what you are doing and frequently checking your inbox throughout the day, check emails once every two hours, between tasks or once in the morning and once at the end of the day. This reduces the amount of time spent on emails by batching them. It keeps your concentration and your train of thought on the one task for better efficiency and frees up time to keep your concentration on other things between assigned email time.

Train Your Brain To Re-Focus

Now that you understand how long it can take to regain your focus after each distraction, make a conscious effort to get back on task faster! Getting back on track is a skill that you can master just like many others. Just like with regular exercise, the more you exercise your ability to re-focus and discipline yourself to stay on a specific task, the easier it gets.

Schedule Breaks

It’s important to take a break when you are focused on a lengthy task. You’re less likely to be distracted and stay on task if you schedule a bit of time to relax – see it as a reward if that helps. Studies suggest that there are optimal work/break time frames for productivity. Some say it is best to work for 52 minutes and then take a 7-minute break. These studies show that regular breaks actually make you more productive! However, those breaks should mindful ones, not just filled up with more distracting things begging for your attention. So take a walk, meditate, do some jumping jacks or crunches or even have a quick nap. The important thing is to clear your mind and give it a chance to reset.

How Does Lifestyle Affect Focus and Productivity?

It’s also important to look at how aspects of your lifestyle affect your focus and ability to be productive. If you’re rested and healthy, distractions don’t impact you as much as they would if you are not.

Simple adjustments like introducing a 10-minute per day yoga practice, or going to bed 30 minutes earlier, will positively impact your ability to focus and improve your response to interruptions.

Health Issues that Affect Focus and Productivity

If you have tried all the tips and tricks we’ve just discussed and still find it difficult to stay on task it might be a good idea to check in on your overall health. Many health problems such as thyroid issues, hormonal imbalances, food sensitivities, and nutrient deficiencies lead to “foggy thinking” and slow response times. The good news is, we’ll help you to uncover these issues with a thorough health assessment that includes lab tests, where appropriate.

How are distractions affecting your health and your work performance? It’s something to think about. if you have been making efforts but still find it harder to focus than ever before or your experience brain fog, or forgetfulness, there could be more factors at play so give us a call at 416-481-0222 or book an appointment online now.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Productivity Research

https://www.ics.uci.edu/~gmark/chi08-mark.pdf

https://www.scientificamerican.com/article/mental-downtime/

Manage Hypothyroidism or Hashimoto’s Thyroiditis Naturally

Are you tired because of Hashimoto’s?

Having hypothyroidism, or underactive thyroid, means that your thyroid gland is not producing enough thyroid hormone or T4. Low levels of T4, means reduced effects of thyroid hormone on your entire body.

Thyroid hormones play roles in a wider range of physical functions than most of us realize. So, when those hormone levels get out of whack, your entire body suffers. There are a number of reasons why your thyroid stops working properly. The causes of thyroid dysfunction range from nutritional deficiencies to radiation. One of the most common reasons why your thyroid isn’t working well is an autoimmune condition called Hashimoto’s Thyroiditis. Never heard of it? Well, odds are that you have never been tested for it, even if you have an obvious thyroid problem.

Hashimoto’s Thyroiditis Is More Common Than You May Think

Hashimoto’s Thyroiditis is the most common cause of hypothyroidism. It affects approximately 10% of women over the age of 30. Some studies put the incidence of Hashimoto’s as high as five percent of the overall population.

What is Hashimoto’s?

This condition gets its name from the Japanese doctor who first identified it in 1912. Hashimoto’s is an autoimmune disorder. In other words, if you have Hashimoto’s, your immune system views your healthy thyroid as a threat to your well-being, and attacks it in response. Why exactly this happens is still a bit of a mystery. Some of the theories as to why this occurs include:

  1. Epstein-Barr virus. This is a virus that is common. It is associated with mononucleosis or “kissing disease” in teenagers. Infected teens often need to sleep for a month to get through this. However, up to 90% of us have picked up EBV. Not all of us exhibit the classic symptoms of mono. Supporting evidence for this theory includes electron microscopy showing EBV in the thyroid of people who are affected by Hashimoto’s. Correlation of EBV in the thyroid with Hashimoto’s does not mean that it causes the disease, but it might.
  2. Strep bacteria. Streptococcus is a kind of bacteria that causes Strep throat. Because of the proximity of your thyroid to your throat, it is possible that Strep bacteria could create inflammation and immune system irregularities in the thyroid.
  3. Leaky gut. Since 70-80% of your immune system resides in your gut, if there is an imbalance in your gut, it creates disordered immune system function.

Autoimmune disorders like this are frustrating since they often don’t have a direct, easily identified cause. They are also tricky to diagnose. In fact, up to 60 percent of people who have a thyroid issue don’t know that they have it. Even if you are being treated with thyroid medication, you may still feel unwell. That’s because the antibodies that are attacking your thyroid is what is making you feel unwell.

How Is Hashimoto’s Diagnosed?

Many conventional medical doctors run just one test for thyroid problems – Thyroid Stimulating Hormone (TSH). However, because thyroid problems are complex, the result doesn’t always provide an accurate reflection of your thyroid function. A high TSH level indicates that your body is trying very hard to stimulate an under-active thyroid gland, however, it doesn’t tell us why. And, a normal TSH result does not rule out more complex issues like Hashimoto’s. I have seen a normal TSH many times, even a normal T3 and T4, but still the presence of thyroid antibodies that will damage your thyroid.

For a thorough evaluation of your thyroid health, more in-depth testing is essential. After all, your body works as an integrated unit, and TSH is just one piece of the puzzle. In order to fully assess your thyroid, two things need to happen:

  1. Thorough thyroid blood testing. This includes testing for TSH, free T3, free T4, anti-TPO, anti-thyroglobulin, and reverse T3.
  2. Interpretation of your blood tests in the context of ensuring that your various levels are ideal or optimal. Lab ranges are NOT based on what is optimal or even necessarily healthy, they are only averages of whomever the lab has tested, including sick and dying people.

Only if these two criteria are met can you be fully assured that your thyroid is working perfectly normally.

What Increases Your Risk for Hashimoto’s?

Existing Autoimmune Disease

Your risk for developing an autoimmune disease is greatest at middle age. Having another autoimmune disorder (such as lupus, Celiac disease, or rheumatoid arthritis) makes you more vulnerable to Hashimoto’s. Likewise, having Hashimoto’s puts you at greater risk of other autoimmune diseases, such as those already mentioned.

Women

Certain conditions make it more likely that you will develop Hashimoto’s. For example, women are from five to eight times more likely to develop the disease.

Gluten Intolerance

Some research has linked Hashimoto’s to diets high in gluten. Although gluten doesn’t directly cause Hashimoto’s, gluten consumption does seem to increase the risk for autoimmune disorders in general. Interestingly, people with Celiac disease are three times more likely to have a thyroid problem. I recommend that patients who are diagnosed with Hashimoto’s have a blood test for Celiac disease before removing gluten from their diet.

Stress

Other research suggests a link between chronic stress and Hashimoto’s. This connection could be due to the interaction between stress and our immune systems. If the theory that Hashimoto’s is caused by a virus invading your thyroid, it makes sense that stress, which lowers your immune function, would play a role in allowing a virus to invade your thyroid.

What Are The Symptoms Of Hashimoto’s?

The symptoms of Hashimoto’s often materialize gradually, which is why they go unnoticed initially. As your thyroid gets more damaged, you will find you become increasingly tired. In fact, overwhelming fatigue is one of the most common complaints with this disease.

You may also experience a long list of disruptive symptoms, including:

Many of the symptoms listed above are easy to blame on other health issues. You may just attribute them to age or stress. However, the long term-effects of unaddressed Hashimoto’s will greatly affect your quality of life. Over time, low levels of thyroid hormone will lead to elevated cholesterol levels and the development of other autoimmune disorders. That’s why it’s important to seek help if you suspect Hashimoto’s.

Having Trouble Managing Hashimoto’s?

Hashimoto’s is typically treated with thyroid hormone replacement, such as Synthroid or Levothyroxine, to restore the normal levels of T4. However, many patients have difficulty finding the exact level of supplementation to alleviate their symptoms. If the autoimmune attack is ongoing, there can be wide fluctuations in your own T4 levels which makes finding the right dose of T4 challenging.

A naturopathic approach aims to address the root cause of the autoimmune condition, in addition to supporting the thyroid and using thyroid hormone supplements as needed. This usually means making improvements to your overall health and balancing other hormone levels to support the whole system.

Supplements For Hashimotos’s

Natural supplements that help Hashimoto’s include:

Selenium

Selenium is an essential co-factor for healthy thyroid function. It is a trace mineral that is abundant in Brazil nuts. Eating 2-3 Brazil nuts per day supplies plenty of selenium for optimal thyroid activity.

Vitamin B12

Vitamin B12 helps your nervous system to work normally. Vegetarians, vegans and those on antacid medications are at risk of B12 deficiency. Symptoms like tingling, burning, numbness, sharp pain, balance or coordination problems and even dementia can be signs of a B12 deficiency. B12 is only available through the consumption of animal foods like dairy, eggs, chicken, fish, and meat. Vegans must supplement with B12.

Zinc

Zinc is another key co-factor for healthy thyroid operation. This mineral is found in egg yolks, beef, pumpkin seeds, and shellfish.

Ashwagandha

Ashwagandha is an Ayurvedic herb that helps your thyroid to convert the hormone T4 into the more active form, T3. It is also an adaptogen that helps you handle stress. For some people it helps with sleep and it may help improve testosterone production in men.

Lifestyle changes To Support Thyroid Health

Healthy lifestyle habits have a positive effect on Hashimoto’s, including:

Watch Your Gluten Intake

Gluten and autoimmunity are interconnected. There is a significant correlation between Hashimoto’s and Celiac disease. As a result, I recommend people who have been diagnosed with Hashimoto’s have blood work done to check for Celiac disease. AFTER testing, it is usually a good idea to reduce the amount of gluten in your diet for anyone with thyroid problems. Quinoa and rice are both gluten-free replacements. With all of the products made from almond flour, coconut flour, bean flours, rice/potato flour, it’s easier than ever to follow a gluten-free diet. Keep in mind that the goal is to add variety to your diet, so avoid replacing all gluten products with highly processed corn or rice-based versions.

Reduce the amount of sugar that you eat (and drink)

This includes sugar substitutes, which have been directly linked to Hashimoto’s. Artificial sweeteners lower the number of “good” bacteria in your gut. This negatively impacts autoimmune disorders by allowing overgrowth of bacteria or yeast that damage your gut and creating a disordered immune system.

Reduce stress

Yes, that’s easier said than done in today’s busy world! However, it’s also important to remember that looking after your own health (even if that means cutting back on your responsibilities) will ultimately make you better able to look after your loved ones and your other responsibilities. As the saying goes, you can’t pour from an empty cup, so taking care of yourself is step one in taking care of others.

Focus on natural, high-fibre foods

Because of the important link between gut health and immunity, keep your gut in top shape by consuming enough fibre to keep things moving. Soluble fibre also acts to nourish good bacteria in your gut. These digest soluble fibre and turn it into fuel for your gut wall.

If you can relate to the symptoms of Hashimoto’s described above see one of our naturopathic doctors for thorough thyroid testing. Or, if you’ve already been given a diagnosis of Hashimoto’s but are having trouble managing your symptoms, let’s talk. Together we can get a handle on your thyroid levels so that you can start feeling like yourself again.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Natural Medicine for Hashimoto’s: Research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221534/

https://www.ncbi.nlm.nih.gov/pubmed/28829155

https://www.ncbi.nlm.nih.gov/pubmed/30060266

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6688766/

https://www.ncbi.nlm.nih.gov/pubmed/15650357

https://www.gastrojournal.org/article/S0016-5085(15)00767-2/fulltext?referrer=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2F

How to Prevent Memory Loss and Improve Cognitive Function

picture of a woman who is worried about memory loss
Worried About Memory Loss?

It is totally normal to experience momentary memory lapses. Just like me, you’ve forgotten where you left your car in a parking lot. In fact, that happened to me a few years back in the parking lot at The Magic Kingdom. If you’ve ever been to Walt Disney World, you know that the parking lots there are MASSIVE. We spent hours trying to find our rental car. Of course, not only did we forget where we parked, but the Panic button on the car wasn’t working. Have you stumbled for someone’s name mid-conversation? You may be familiar with that feeling of having an important fact right on the tip of your tongue, but you just can’t retrieve it from your brain. As we get older, those temporary memory blips become more worrisome because we wonder if we’re experiencing normal memory problems or is this the start of bigger issues? As my mother is currently struggling with Alzheimer’s dementia, this weighs on my mind even more than most.

However, it’s important to remember (see what we did there?) that memory loss doesn’t have to be a part of aging. There are many steps that you can take right now to protect your future cognitive health. No matter what your age, improving your memory improves your overall quality of life and health.

What is Memory?

Memory is the brain function that allows you to acquire, retain, and recall sensations, impressions, thoughts you have experienced and information.

The Importance of Having A Good Memory

Having a healthy, well-functioning memory is vital to your well-being, as well as your sense of identity. It means success or failure at learning new things whether it’s for work, school or recreational purposes. Before taking up karate, I had my doubts about my ability to memorize my belt katas, as well as my weapons katas and self-defense drills in order to advance and become a black belt. What I found is that karate has been an excellent exercise in flexing those memory muscles. As you’ll read later on, use it or lose it applies to memory too.

Types of Memory

The most basic way to categorize memory is by grouping it into Short-term Memory and Long-term Memory.

Short-term Memory

This is generally classified as remembering something that happened from right now up to 3 days ago. These sensations, impressions, thoughts and information will either get transferred to long-term memory or discarded if they are not deemed sufficiently important.

Long-term Memory

Long-term memory is your brain’s system for storing more important information that may be needed over the long-term, such as language, personal experience, procedure and facts.

Olfactory Memory

Certain scents trigger emotional responses and memories. That process, which is called your olfactory memory, is an important part of the way that your memory manages your perception of the past and present. In fact, studies have shown that olfactory memories have more power to create a sense of nostalgia than visual memories. Have you ever caught a whiff of someone’s perfume or cologne and that brought back memories of a loved one? How about the smell of a freshly baked apple pie or cookies? Studies also show that breathing through your nose is more effective at consolidating your olfactory memories than mouth-breathing.

There Are Ways To Improve Your Memory

If you want to improve your memory, it’s helpful to consider the biology of memory and what can affect it. Memories are stored in your hippocampus, which is considered to be “plastic” because it is constantly changing and influenced by many factors. For example, the pathways to the hippocampus tend to decrease with age. Hormonal changes also affect the cells’ ability to regenerate. As a result, many things affect the functioning of your memory.

How Memories are Made

The process of making a memory includes the following steps:

  1. Creating the memory. Our brain constantly sends signals in a particular pattern associated with the event that we’re experiencing. These signals create connections between our neurons. The connections are called synapses.
  2. Consolidating the memory. If we didn’t do anything further, that memory wouldn’t be retained. Consolidation is the process of committing it to your long-term memory so that we can recall it later. Much of this process happens while we’re sleeping. During sleep, our brains recreate that same particular pattern of brain activity that we associated with the previous event to strengthen the brain connections, or synapses, that we formed previously.
  3. Recalling the memory. This is what most of us think of when we talk about memory. It is pulling up the memory on demand. Recalling the memory is easier if it’s been strengthened over time. Every time we stimulate that same pattern of brain activity, we make it a little stronger.

Things That Affect Your Memory

Anxiety

Stress leads to physical changes in your brain that affect memory function. It’s easy to notice this process in daily life. When you’re overwhelmed, you feel as if there simply isn’t enough capacity in your brain to take in new information or recall important facts and tasks. It’s like you’re a deer in the headlights, paralyzed and unable to retrieve the memory that car=danger, therefore I better move.

Poor Diet

Your brain needs some “healthy” fats to thrive. Healthy fats include avocado, olive oil, and raw nuts and seeds. Saturated fat and too much processed, sugary food impair your memory, in part because too many sweet treats can lead to brain inflammation.

Hormonal Changes

Shifts in hormone levels, particularly the drop in estrogen that accompanies menopause, lead to molecular changes in the hippocampus that affect memory formation. You’ve likely heard the term “mommy brain” for the lapses in memory that accompany motherhood. There’s a physiological reason for why this happens: There is a massive shift in your hormones on delivering a baby.

Smoking

You can add “poor memory” to the list of reasons to stop smoking. If you’re struggling with this habit (and let’s face it, quitting isn’t easy), talk to a naturopathic doctor.

Germs

Believe it or not, even germ exposure affects your memory. Scientists have found that exposure to some viruses (in particular, the herpes simplex 1 virus that causes cold sores) affects your memory.

Watching too much television

It’s true: Too many Netflix “binges” hurt your memory. One study found that watching 3.5 hours of television per day (which is sometimes just a warm-up for serious bingers) negatively affects how well your memory works.

Prescription drugs

Many commonly prescribed drugs actually harm your memory. Anti-cholinergics (often prescribed for cold symptoms, incontinence, or allergies) and benzodiazepines (used to treat things like anxiety and insomnia) carry a particularly high risk. As always, be sure to weigh the potential negative side effects of any medication carefully.

Thyroid issues

Low levels of thyroid hormone lead to memory loss, mental lethargy and “foggy thinking.”

Histamine

Your brain has a histamine-producing (histaminergic) system that modulates learning and memory through histamine.

Sleep problems

Recent research suggests that sleep is vital to “consolidating” memories. In other words, our brains aren’t just resting when we’re sleeping, but actually forming and protecting the memories we create during waking moments. When we’re not getting enough sleep, we lose that important processing time.

6 Easy Ways To Help Your Memory

So, how can you help your memory? The above list points to potential problems that can be managed. As well, exciting research in neuroscience is finding some simple solutions that help enhance and maintain your cognitive health.

1. Practice mindfulness and minimize distractions

Regular meditation actually alters the physical structure of your brain. Improved blood flow and the creation of more neural connections are some of the paybacks from a regular meditation practice.

However, you also want to make sure your brain isn’t overloaded during the rest of your day. Did you know that we check our phones an average of every 12 minutes? That constant shifting of attention impacts cognitive processes. If you feel uncomfortable when you’re separated from your phone, it may be time for a little soul-searching. If you need help taking a break from your electronics, you may want to read this article for more information.

2. Eat for brain health

A great deal of research supports the importance of a healthy diet in protecting brain health. In general, avoid overly processed foods and focus on:

  • Caffeine – research suggests that caffeine may help with the consolidation phase of memory
  • Leafy greens
  • Berries and other antioxidant-rich foods. A study from the University of Reading and the Peninsula Medical School found that supplementing a normal diet with blueberries for twelve weeks improved performance on spatial working memory tasks. The effects started just three weeks in and continued for the length of the study. The bioflavonoids in berries also appear to help strengthen brain connections.
  • Foods high in omega-3 fatty acids, such as salmon, walnuts and chia seeds
  • Turmeric (studies have found its anti-inflammatory properties can slow memory loss.)
  • Coconut oil (preliminary research points to a protective effect on memory)

3. Move for memory

Exercise helps more than your physical health. It also boosts your cognitive functioning. And it doesn’t take marathon workouts for exercise to have a positive impact on your memory. Even short workouts can boost your recall powers. Studies in both rat and human brains have shown that regular exercise improves memory recall.

In particular, studies show that regular exercise improves spatial memory.

We know that the benefits of exercise are numerous, but for the brain, in particular, regular exercise has been shown to improve cognitive abilities beyond memory. So if you’re looking for a way to stay sharp mentally, taking a walk could be the answer. Even a 20-minute walk has been shown to increase brain activity.

4. Chew gum.

One study showed that participants who completed a memory recall task were more accurate and had higher reaction times if they chewed gum during the study. Chewing gum might increases activity in the hippocampus, an important area of the brain for memory. There is also an increase in oxygen from chewing gum, which can help with focus and attention. Another study found that participants who chewed gum during learning and memory tests had higher heart rate levels than control groups, which also leads to more oxygen flowing to the brain.

5. Sleep.

Better quality and quantity of sleep helps memory because that is when the consolidation process occurs.

6. Train your brain

It’s possible to train your brain to be more efficient. Try some of these simple “hacks” to improve your memory.

  • Repeat important information. For example, if you’re introduced to someone, repeat their name back to them. That helps “check-in” new facts.
  • Play with mnemonics. You may have learned the names of the Great Lakes through the HOMES acronym. Why not create your own acronyms in order to remember lists of items?
  • Draw maps. If you have a lot of info to keep track of, try creating a map on a piece of paper. Put the central piece of information in the middle, then draw all of the relevant connections from that point.
  • Create a memory palace. Try picturing a room that you know very well, and associating each object in the room with an important fact you want to remember.
  • Work with your environment. Don’t hesitate to place little reminders in strategic places. Some people have luck with post-it notes, but they can be more subtle, such as placing a photograph of a loved one who has an approaching birthday beside your bed.
  • Press replay. Immediately after an event, replay the important elements in your mind. That will help imprint the things you want to remember.

Note that there are many programs out there that claim to help cognitive health and improve your memory. However, this is an unregulated industry so it’s important to do your due diligence before spending any money. Talking to a medical professional like a naturopathic doctor first is always a good idea.

If you’d like to discuss ways to support your memory, call the office at 416-481-0222. Together we can pinpoint potential problems and work on lifestyle changes that will boost your brainpower!

By Dr. Pamela Frank, BSc(Hons), ND


Resources:

https://www.nature.com/articles/s41598-019-39354-4

https://www.sciencedaily.com/releases/2008/03/080311182434.htm

https://blogs.scientificamerican.com/observations/estrogens-and-memory-loss-in-women/

https://www.sciencedaily.com/releases/2018/10/181019100702.htm

https://www.health.harvard.edu/mind-and-mood/two-types-of-drugs-you-may-want-to-avoid-for-the-sake-of-your-brain

https://www.ncbi.nl

m.nih.gov/pmc/articles/PMC4330889/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264616/

https://www.theguardian.com/lifeandstyle/2018/oct/14/the-lost-art-of-concentration-being-distracted-in-a-digital-world

https://www.sciencedirect.com/science/article/pii/S0166432816301437?via%3Dihub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541490/

https://www.ncbi.nlm.nih.gov/pubmed/28421789

https://www.jneurosci.org/content/35/43/14426

https://www.ncbi.nlm.nih.gov/pubmed/30348674

https://www.ncbi.nlm.nih.gov/pubmed/31907334

https://www.ncbi.nlm.nih.gov/pubmed/30635130

Our Best 10 Health Tips for 2020

health and wellness tips for 2020
How to Be Healthy

This year will be different. This year you will turn things around and realize your health and happiness goals. You’ve got this! How do we know? Because we’re going to work together on making sure that you know exactly what to do and how so that you can be your best self in 2020. Here’s our quick list of simple, proven tips and tactics that will make it easier to be healthier than ever this year.

It Takes Time

It’s important to start off with realistic expectations when you’re making changes like these. Remember that new habits take a while to “stick.” One study found that 66 days is the average time to establish a new habit, while other sources say it takes 3 weeks. There’s a wide variation so be patient with yourself. Don’t give up if you have little slips now and then. You’re only human, after all. Just keep regrouping. Tenacity is one of the most important success attributes.

Set Yourself Up For Success

Also, be sure to set yourself up for success by creating an environment that minimizes your distractions. For example, if you’re trying to cut back on alcohol, you might find it easier to meet up with friends on walks in a park or at a board game cafe instead of somewhere that exposes you to temptation, like at a pub. That’s an obvious example, but you can take that philosophy further by taking a good look at your routines, your companions, and your home to make sure that you’re supporting your goals. If your normal drive to or from work entails passing by a bakery that you just can’t resist, think about revamping your route. One of the best things that Starbucks ever did for me was to close the location closest to my home!

10 Health Tips For A Healthy, Happy 2020

Ready to start having the best year ever? Here’s how.

1. Keep your body hydrated

You’ve heard this many times. Despite all the urging to drink more water, did you know that many of us still walk around in a state of perpetual dehydration? It’s true. Did you also know that when we’re feeling tired or hungry, we often don’t realize that what we really need is just a big glass of water?

How much water should you drink? There’s no universal answer to this question. There’s never been research showing that we have to get 8 glasses per day. But, it doesn’t hurt to use that figure as a benchmark. Another good indicator is the color of your urine: It should be clear and the color of pale straw. Pay close attention to your thirst cues. Often by the time that we are aware that we’re thirsty, we’re already dehydrated. I find it helps people to get in the routine of drinking more water if they start their day with two cups of it first thing when they get up. It seems to prompt their thirst mechanism to cue them to drink more often throughout the day.

2. Take five minutes to meditate

If you find the concept of meditation too intimidating, focus on achieving just five minutes of stillness. Yes, just five minutes of mindful meditation makes a difference in your physical and mental health. Don’t believe me? Check out these studies:

  • Following 5-minute mindfulness, meditation participants experienced enhanced both mental state attribution and empathic concern
  • A brief mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden
  • Even a 10-15 minute single training session induces sustained home meditation practice (of 5 minutes duration) that helped patients in recovery for opioid addiction and was associated with a lower risk of relapse.
  • A 3-minute mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden.

Fit 5 minutes into your routine when you wake up in the morning or before you go to sleep at night. In the time it takes you to scroll through your Instagram feed, you could take an important step towards lowering your blood pressure, your risk of depression, your anxiety, and much more.

You can find many meditation apps and videos on the Internet, but here’s a short primer on how to meditate.

  1. Find a quiet spot where you are free from distractions or interruptions.
  2. Sit or lie down in a comfortable position.
  3. Close your eyes.
  4. Inhale through your nose and all the way into the bottom of your lungs.
  5. Ignore outside noises.
  6. Set your focus internally.
  7. Breathe all the way into your belly, use your diaphragm.
  8. Focus on rhythmically breathing.
  9. Focus your thoughts on inner tranquility. If you have difficulty not thinking about things, try repeating a meaningless word in your mind. An easy way to come up with such a word is to take a random word and spell it backward. Repeat this word over and over in your mind and bring your mind back to it if it starts to wander.

3. Focus on whole foods

Whole Foods. The world is full of complicated diet plans, but this one step is key. Eat foods as close to their natural state as possible. For example, instead of a piece of apple pie, have an apple.

Where to Shop. Think about your average grocery store trip. You want to buy as much food from the outside edge of the store as possible. This is where the grocery store places produce (fresh and frozen), meats, and fish. By shopping the perimeter of the store, you will buy more whole foods like produce and lean healthy protein, instead of processed food like crackers, chips, cookies and pop.

Buy Local. One thing that also makes this step a bit easier is to buy local as often as possible. Check out your local farmer’s market or farm store, for example. You’ll be eating produce that hasn’t traveled from who-knows-where, so it will be fresher. Fresh, local produce tastes better because it is picked closer to when it is ripe. Plus, you’re helping to reduce your carbon footprint and protect the environment.

4. Stretch!

It might feel like stretching at the end of your workout is a waste of time. After all, you’ve done the important stuff, like improve your cardio and build strength, right? However, stretching improves your flexibility and mobility, reduces your risk of injury, and reduces your stress levels. So take some time at the end of your workouts, or when you first wake up, to stretch out your muscles. Yoga is one of the best exercises because it incorporates strength, balance, and stretching for flexibility.

5. Unplug Yourself

What’s the first thing you do when your electronic device is experiencing problems? Unplug it. That’s also good advice for humans. When you’re stressed, overwhelmed, or just tired, consider putting your phone away for a while. You might be surprised by the results.

In fact, more and more research is pointing to the negative effects of screen time on our mental health, as well as our physical health. “Tech neck” is just one example. If you find device detox challenging, don’t hesitate to get help. This may be a bit ironic, but there are apps that can help you cut down on screen time. Personally, I have a timer on my Instagram. A pop-up flashes on my screen to tell me when I’ve hit my ten-minute limit.

6. Eat for gut health

Scientists are learning more about the importance of the gut-brain-axis connection. What does this mean? In simple terms, the bacteria in your gut influence your moods and vice versa. Did you know that you make more serotonin in your gut than you do in your brain?

When your gut microbiome is out of balance, you experience many health problems, including that annoying “brain fog” feeling. You also suffer from the effects of a weakened immune system.

Fortunately, the solution is simple and delicious. Eating fermented foods like kimchi, sauerkraut, and natural yogourt like kefir restore the balance of bacteria in your gut. Eating foods high in fiber helps to fuel that bacteria. Prebiotic fiber like inulin cultivates good bacteria, particularly Bifidobacteria that keep your colon healthy. Inulin is found in foods like chicory root and asparagus. You can also take inulin as a supplement. Our naturopathic doctors are the experts on rehabilitating your gut.

7. Rethink the sweet treats

The harmful effects of sugar extend far beyond damaging your teeth and your waistline. Your skin, heart, moods, teeth, immune system and hormones are all hurt by this tasty poison.

However, what makes avoiding sugar particularly tricky is that it’s often hidden. You probably know to avoid cake, but sugar is also found in everyday items like salad dressing and spaghetti sauce. So when you’re trying to cut down on sugar, start by reading the labels on all processed foods. Or avoiding processed foods altogether. It’s super simple to make your own clean salad dressing by combining lemon juice, sea salt, and olive oil or balsamic vinegar and olive oil.

The other reason that it is so hard to cut down on sugar is that it is highly addictive. Food is not normally considered to be a substance of abuse. Based on the similarities between the effects of intermittent sugar access and drugs of abuse on behavior and brain chemistry, sugar meets the criteria for a substance of abuse and may be “addictive” for some individuals when consumed in a “binge-like” manner. The effects are similar, although smaller in magnitude, to cocaine or morphine.

So how do you quit sugar? Similarly to how you would break any addiction. Read our tips for quitting alcohol. You can apply those same tips in your efforts to quit sugar or smoking or any other habit you are looking to change.

Keep your blood sugar stable to keep sugar cravings at bay. Cravings are very hard to plow through, save yourself that challenge by having a little protein and a healthy dose of healthy fats with each of your meals.

8. Help others

Looking for a way to improve your physical health, boost your overall life satisfaction, and reduce your risk of depression? The solution may lie outside of yourself. In other words, if you place more attention on helping others, you could be the one who benefits. Studies show that volunteering benefits mental and physical health, life satisfaction, social well-being, and depression.

9. Take a walk outside

Just a short walk outside every day improves your:

  • Circulation
  • Vitamin D levels
  • Blood sugar
  • Immunity
  • Cortisol level
  • Mood
  • Muscle tone
  • Cardiovascular health

Just 30 minutes a day is enough to reap the benefits. Look for excuses to get outside in place of driving, or start the day with a nice stroll. Walk to work. Run errands on foot instead of by car. Having a dog makes a walk every morning a no-brainer for me.

10. Smile and have fun!

Sometimes it feels like the road to health is paved with hard work and sacrifice. However, simply choosing to view a healthy lifestyle with an attitude of gratitude makes it easier to carry out your plans. After all, things like eating well, resting, and getting some exercise add to your life. Focus on the fun aspects: try new recipes, walk with friends, find a volunteer job that lets you explore a long-buried interest. You’ll be happy that you did!

Are you ready to have a great year? We are definitely ready to help you take charge of your health for a fantastic, healthy 2020! When you are assembling your healthcare team, consider adding an osteopath, psychotherapist, acupuncturist, dietitian, naturopathic doctor or chiropractor to your health experts. We can help with ANY health issue, no matter how big or small.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor


Health Tips Research:

https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084

https://www.ncbi.nlm.nih.gov/pubmed/19306107

https://www.ncbi.nlm.nih.gov/pubmed/28693551

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

https://www.ncbi.nlm.nih.gov/pubmed/25329321

https://www.ncbi.nlm.nih.gov/pubmed/31825240

https://www.ncbi.nlm.nih.gov/pubmed/31758665

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.830&rep=rep1&type=pdf

https://pdfs.semanticscholar.org/7a75/29a9e6401679016ab78f398eaaf4487aff84.pdf

Boost Your Metabolism Over The Holidays

this is a picture of a woman and a man doing planks to stay fit and boost their metabolism
Health and Metabolism Boosting 2020

Do you have big plans to boost your health and metabolism in January? Many of our patients say that they would like to take control of their wellness in 2020. These aspirations often include losing some of the extra weight that they’ve picked up over the holidays.

However, we know that it’s important not to get too caught up in the numbers on the scale. Instead, a good alternative goal is to focus on lowering your body fat, if that would help your overall health. Or, aim to raise your energy levels. In other words, your goal should always be to improve your quality of life, not to chase after an elusive number on a scale or a clothing size.

No matter why you want to lose weight, it’s important to approach your New Year’s resolution with a strategy. Having a concrete plan increases your odds of success. Here’s a sobering fact: About 80 percent of New Year’s resolutions are abandoned by February.

The Metabolism Run-Up to the New Year

Think about it. We often coast through December, eating, drinking, and neglecting our usual fitness routine. Then January arrives and we expect our body to adjust to an austere new regimen. It’s no wonder that many people either give up altogether or wind up injured.

Believe it or not, it is possible to prime your body and mind in preparation for January’s resolutions while still enjoying your holidays. That includes revving up your metabolism so that it’s ready to deal with the anticipated holiday dietary indiscretions. It’s even possible to get started on this during the busy month of December. Here are some steps that will help.

7 Ways to Avoid Packing On Extra Pounds This Holiday Season

Watch What You Eat

This is not just about how much or how many calories you eat. The macro and micronutrient choices that you make when selecting your food change how efficiently your body metabolizes fat. In particular, include a source of protein with every meal. One reason for this is that it helps your body to maintain its muscle tone. A second reason for doing so is to stabilize your blood sugar. A stable blood sugar means keeping cravings at bay. If you aren’t taking in enough calories, your body will turn to the protein in your muscle tissue for fuel. This means that you will lose muscle mass when you lose weight. Losing muscle mass slows your metabolism.

Sip on Herbal Teas

While you’re celebrating the holidays, consider switching some of that eggnog and champagne for herbal tea. Not only is it lower in calories, but you will be consuming more water. Staying hydrated is a great catalyst for weight loss. Warm water is soothing to your digestive system which also improves your metabolism. Some appropriate teas for the holiday season are:

  • Peppermint tea is particularly good for digestion. It will help a stomach that is complaining about the extra burden of rich or heavy food
  • Chamomile tea calms your nervous system and sets you up for a good night’s sleep
  • Rooibos tea is full of antioxidants as well as being a natural energy booster without caffeine.

Eat Probiotic-Rich Foods

Before you even start ramping up your healthy eating routine, get your gut in shape from the inside! Healthy gut bacteria help with weight control. In fact, the makeup of the gut bacteria or microbiome of overweight or obese people is typically different than that of people of a healthy weight. Your gut bacteria benefit from all of the same things that you do overall – good sleep, healthy whole foods, plant-based diet, exercise, and reduced stress.

In addition to consuming fermented foods like kimchi or yogurt, taking a high-quality probiotic supplement in December boosts your gut bacteria levels. Not only can probiotics pave the way for better digestion in January, but they also boost your immune system which makes for a healthier social season.

Sleep Well

Since we’re not technically moving during our sleeping hours, it doesn’t seem like that time would impact your base metabolism. However, researchers have found that getting enough sleep, which for most people is around eight hours, is essential to an efficient metabolism.

Get Enough Vitamin D

During the winter, and especially before you make any dietary changes, it’s a good idea to check your Vitamin D levels. In addition to its many other health benefits, new studies have found that vitamin D helps with weight loss. In one study, women with adequate amounts of vitamin D in their bloodstream lost more weight than women who were deficient in vitamin D.

Note that it is difficult, if not impossible, to get enough vitamin D through diet alone. At this time of the year with cloudy days and long nights, we often don’t get enough sun exposure to generate our own vitamin D. Supplementation is key this time of year.

Did you know that if your blood test shows that you are vitamin D deficient, you actually may be magnesium deficient? It’s true. There are many occasions where

Top Up Your Magnesium

Magnesium helps with many processes in your body. There is so much demand for magnesium that a deficiency of this mineral is quite common. Stress depletes your magnesium level. Our soil is also lacking magnesium, so plant foods that should supply you with magnesium, don’t.

Although it may not directly impact weight loss, having adequate levels of magnesium helps you sleep more deeply, regulates your moods, and controls your blood sugar. Those are all important elements to maintaining a healthy metabolism and sticking to healthy habits.

Good sources of magnesium include leafy vegetables, nuts, beans, and dark chocolate. For most people, particularly anyone with high stress, magnesium glycinate supplements are essential.

Keep Active to Boost Your Metabolism

Yes, it’s hard when you’re busy. However, continuing to stay active makes it easier to hit the gym when you’re ready to ramp back up to your usual routine in January. Not only will your muscles stay limber, but you’ll also be taking steps to prevent your mind from slipping into a winter funk. We have a tendency to get derailed in our fitness efforts when the holidays hit. The festivities mess with your usual schedule. Throwing off your routine lowers your self-discipline and motivation. This is unfortunate timing because the lack of exercise in January and February contributes to February blahs.

The good news is that it doesn’t take too much to maintain your base fitness levels. Think mini-workouts. Remember: It’s better to do even a little bit, every day than to be a weekend warrior. So, fit in some 10 to 20-minute workouts. Try a short YouTube cardio video. Meet up with some friends at yoga or even walk around the mall! Your metabolism will be grateful that you did come January.

If you’re focusing on sustaining your metabolism so that you can crush those New Year’s resolutions in 2020, make sure that you include strength training. Simply put, the more muscle you have, the more super-charged your metabolism will be. Even when you’re just sitting still or sleeping, you’ll burn more calories.

If you’re not sure how to begin with all these tips, the best plan is to speak with an expert! We’d be happy to help you create a unique plan that suits you.

Yes, improving your metabolism feels like a daunting task this time of the year. There are so many temptations and the instinct to hibernate kicks in. However, taking a few simple steps now helps you get ready to meet your New Year’s resolutions head-on! Call us at 416-481-0222.

Authored by Naturopath Dr. Pamela Frank


Health Research

https://www.ncbi.nlm.nih.gov/pubmed/25926512

https://www.ncbi.nlm.nih.gov/pubmed/25926512

https://www.ncbi.nlm.nih.gov/pubmed/16840650

https://www.ncbi.nlm.nih.gov/pubmed/23343670

https://www.ncbi.nlm.nih.gov/pubmed/19043404/

Conquer Holiday Stress

Reconnect and Relieve Holiday Stress

December brings festivities, family fun, cherished holiday traditions… and stress! How much stress do the holidays entail? Well, according to a Healthline survey, the combination of joy and pressure that makes up the month of December means that more than 60% of us rate the holiday season as “somewhat” to “very stressful”.

What Causes Holiday Stress?

There are many factors that account for stress around the holidays:

  1. You have to navigate tricky family politics or familial dysfunction.
  2. Your busy schedule gets in the way of regular exercise and the stress relief that it provides.
  3. The frustrations of trying to get around in inclement winter weather.
  4. Endless appetizers and indulgent dinners out sabotage your diet or make you feel bloated and uncomfortable.
  5. The financial stress that the extra cash outflow, synonymous with the spending season, entails. One study found that Canadians spend about $1,500 extra in the month of December, and Americans about $1000. That extra expense definitely impacts your budget! For many people, that financial hit just adds insult to injury.

Given all of the above, the real question is how does anyone end up NOT feeling stressed out by the holidays? It’s not surprising that many of us get through December feeling as though we need a holiday from our holidays.

How Stress affects Your Digestion

Have you ever noticed that the gut-brain connection becomes especially evident in December? It makes sense. There is extra stress, and of course, there’s also extra food. To further complicate matters, it’s often the kind of food that wreaks havoc with your gut and your microbiome.

Stress Mode or “Fight or Flight”

Every part of your digestive system gets affected. When cortisone kicks in, your esophagus spasms, and your digestive activity reduces meaning that food sits in your stomach like a brick for a long time after eating.

In stress mode, blood flow to your gut slows down as your body redirects your blood supply to your muscles so that you can fight or run. This is what happens whenever you are in the “fight or flight” mode. This shift leads to an imbalance of bacteria in your gut. The results are cramping, diarrhea, constipation, and a host of other digestive issues. The whole process isn’t exactly fun and festive!

Calm Your Digestive Tract

How can you combat the Great December Stomach Ache? Taking a few minutes to meditate or breathe deeply before your meal triggers your body’s “relaxation response”. This switches on your parasympathetic nervous system which controls your digestion. The blood flow returns to your stomach and intestines. That allows digestion to work normally. As an added bonus, this practice may also lead to more mindful eating. This time of year eating more consciously and thoughtfully is very beneficial. One study even found a correlation between meditation and increased vegetable and lower meat consumption without any prompting of participants to choose certain foods.

It’s a good idea to increase your consumption of fermented foods like kefir, yogurt, and kimchi, or even take a probiotic supplement during times of stress to help maintain your healthy gut bacteria.

Tense Muscles Mean Shallow Breathing

To further complicate this dynamic, your tense, rigid torso muscles restrict your breathing. Again this creates a vicious cycle, shallow breathing exacerbates pain and perpetuates stress. So when you’re in pain, you can’t breathe deeply, and when you can’t breathe deeply, you feel more stress and pain.

How Holiday Stress Gives You Back Pain and Makes it Worse

Anxiety, stress, and back pain often come together in a distressing trifecta. To make matters worse, they also intensify each other. How does that work? When you’re stressed, your muscles tense up. That restricts your freedom of movement and alters the normal function of your joints and spine. In fact, chronic stress and chronic pain eventually rewire the way your brain works.

It’s no wonder many people complain of back pain at this time of the year – especially when you factor in physical stressors like shoveling snow, lugging around gifts, trudging through snow, slipping on ice or putting up seasonal lights.

The Role of Posture in Pain

Paying more attention to your posture is a good first step to getting a handle on back pain. It may sound simple, but working with a chiropractor, osteopath or massage therapist on your everyday movement patterns helps you focus on tips and tricks to bring your body back into alignment. Proper alignment reduces tension, enhances your freedom of movement, relaxes your muscles and improves your breathing. All of these have a positive effect on breaking the cycle of your pain.

Treat Yourself

Also, consider indulging yourself with some pain-relief treats! After all, self-care does not need to take a break during the busy season. Invest in a restorative yoga class, visit a naturopath, chiropractor or osteopath or have a therapeutic massage or relaxing bath. Not only will you relieve some of the emotional pressure that comes with the season, but manual therapies break the vicious cycle of stress and pain.

How Stress Affects Your Sleep

Do visions of sugarplums dance in your head in December? Or would nightmares about bill payments be a more accurate description?

In addition to financial stress, many other factors impact your sleep in December. We’re often eating and drinking more, as well as staying out later. Full stomachs, disrupted sleep schedules, anxiety and alcohol all interfere with getting a good night’s sleep.

Sleep Hygiene

It’s still important to maintain a solid sleep hygiene routine during these busy times.

Holiday sleep tips:

  1. Try to stay as close to your regular schedule as possible. Yes, even on weekends and party nights.
  2. Create a sleep-inducing bedtime routine. That means putting your phone and other devices away a couple of hours before bedtime.
  3. If you are drinking alcohol, try to have it earlier in the evening so that the effects wear off before bed. Alcohol de-stabilizes your blood sugar which then disrupts your sleep.
  4. Keep devices out of your bedroom while you sleep. Notifications, blinking lights, and flashing screens disturb your sleep. Many people say that they need their phone alarm to wake them up, but an old-fashioned alarm clock does the job just as well without the potential for sleep disturbance.
  5. Make sure that your room is cool, dark, and quiet. These are essential elements of a good night’s sleep at any time of year. Fortunately, many products are available that can optimize your environment, including blackout curtains, white noise machines, and fans.

Supplements for Sleep

There are effective supplements to help you through a rough patch and get you back on track with your sleep.

Melatonin

Many people have good sleep experiences with melatonin, for example. An important point about melatonin is that this is a substance that is made naturally by your body every night to get you to sleep. Darkness is the cue to your brain to make melatonin. This is why getting off screens before bed and keeping your bedroom dark are important. It does, however, have side effects and it interacts with some prescription medications. So always talk to your naturopathic doctor before taking melatonin, especially if you already take antidepressant drugs or other sleep aids.

Chamomile

Sipping a relaxing cup of chamomile tea before bed helps some people relax and sleep better.

Valerian

Valerian contains a number of compounds that promote calmness, improve the stress response and maintain adequate levels of mood-stabilizing brain chemicals. It’s been coined nature’s Valium and has been known to work well to aid in sleep issues.

Magnesium

Magnesium is a mineral that helps your muscles to physically relax and let go. A magnesium supplement or Epsom Salts bath is a safe and effective part of a relaxing bedtime routine.

‘Tis the Season for Self-Care and Connections

Of course, the best way to treat stress is to tackle it at the source. At this time of the year, we’re all too often the source of our own stress. Maybe we got so caught up in finding the “perfect” presents and hosting the “perfect” party that we forgot the real purpose of the holidays, which is connection. The plain truth is that a memorable holiday does not have to cost a lot of money or create a lot of stress if we stay mindful of what the holiday is really about.

The Best Present of All

In fact, at least one study has found that the best gifts are experiences, not things. And often, the key component of a memorable experience is the company you’re with. So instead of pushing yourself to buy more or do more, consider putting some time aside to just hang out with your friends and family, or attend community events. In the end, human connection is what we all want for the holidays and every day.

Here are some of the Best Experience Gifts in Toronto

  1. Escape Casa Loma – If you think all escape rooms are alike, you will be surprised to learn that this one is different. We have completed several escape rooms in Toronto and this one is definitely unique. For one, there are live actors who are playing out scenes in the castle guiding you through the escape room. Secondly, you are in a castle! Thirdly, because of the atmosphere and the live actors, this is a totally immersive experience.
  2. I-Fly – If you’ve always wanted to try out sky-diving, this is the experience for you. Our sons got this as a Christmas gift last year. Our instructor was fantastic and seeing how accomplished he is was so inspiring. Of course, now they’re wanting to try sky-diving for real.
  3. The CN Tower EdgeWalk – Have a fear of heights? You may want to skip this one, but maybe it would make for good exposure therapy. It’s the world’s highest, full circle hands-free walk. In your harness with your fellow Edge-Walkers, you walk around a 5-foot ledge 116 stories above the ground. You may want your valerian and magnesium for this!

The Best Free Experiences

  1. Winter sports. Hit the rink, grab your sled and tackle the hills, have a snowball fight, or build a snow fort. Make the most of the season, get outdoors, fresh air, exercise and bond with your family all in one!
  2. Get in the spirit. Get a group of friends, family or colleagues together to go caroling, volunteer at a soup kitchen or shelter, or attend a tree-lighting ceremony.
  3. Make a meal. Get the whole family involved in making a super special meal. Plan an appetizer, main, side dishes, and dessert. Make a shopping list and tackle it together. Planning, getting the ingredients for and creating a fabulous meal as a family makes the meal that much more special.

Looking for a little extra help to stay healthy in December and tackle 2020 on the right foot? Come into the office and we can review your self-care routine together. If you’re trying to assemble your self-care team, we have all the self-care experts in one place. Call to book an appointment at 416.481.0222 or book online at any time here.


Authored by Dr. Pamela Frank, Naturopath

Research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

https://www.todaysdietitian.com/newarchives/030413p42.shtml

https://www.ncbi.nlm.nih.gov/pubmed/23983029

https://www.ncbi.nlm.nih.gov/pubmed/23983029

https://www.healthline.com/health-news/what-stresses-us-most-at-the-holidays-113015#1

Surprising Ways to Manage Men’s Health Issues

picture of a man with men's health issues like prostate, heart health and low testosterone
Men’s Health and Prostate

Here’s a shocker – men are much less likely than women to visit a naturopathic doctor or any kind of doctor for that matter when they are sick. Often they wait until their symptoms progress into something serious before they do anything about them. Some of this tendency may be that men are less likely to ask for help in general. Needing help is perceived as a sign of weakness. Hence, the guys have that often-joked-about inability to ask for directions. Some of it may also be that many men simply don’t like to talk much about health issues. In fact, a 2001 study in the United States found that for preventive care visits, the female visit rate was over 75% higher than the rate for males.

The reason most commonly cited by men for avoiding medical appointments is that they feel that they are too busy. But with the rise in chronic diseases like diabetes and heart disease, men need to be proactive about their health more than ever before. This month we’re discussing some of the most common health problems specific to men, and natural ways to prevent and treat them. Share this blog post with the men that you love.

This information doesn’t replace the need to see your naturopath or medical doctor. In fact, we hope that it will encourage more men to take their health seriously and visit their healthcare providers more often.

Prostate Enlargement

The small prostate gland is one of those little-discussed body parts until something goes wrong with it. Did you know that 1 in every 9 men in North America will be diagnosed with prostate cancer in their lifetime? That makes it the most common form of cancer for Canada’s men. The good news is that regular screening catches prostate cancer because it is generally slow-growing cancer. The bad news is that many men don’t seek out screening at all until they have been living with the symptoms for far too long.

All men over 50 should talk about their prostate health with their medical doctor. It’s particularly important if you have one of the risk factors for prostate cancer.

What Are The Risk Factors For Prostate Cancer?

  • Obesity (having a BMI over 30)
  • A family history of prostate cancer
  • Eating a diet high in red meat and dairy

Some evidence suggests smoking is also a risk factor (and even if it’s not, quitting is always a good idea for a multitude of other reasons anyway). African-American males have higher rates of prostate cancer.

Benign Prostate Enlargement (BPE) or Benign Prostatic Hypertrophy (BPH)

Not all prostate enlargement is cancer. In fact, a more common issue causing similar symptoms in the earlier stages is an enlarged prostate, also called benign prostatic hypertrophy (BPH). Although it’s not prostate cancer, BPH has a negative impact on a man’s quality of life. That’s because it leads to annoying symptoms like frequent urination, needing to get up at night to go to the bathroom, embarrassing “leaks,” poor control of urine flow, weak urine stream, difficulty starting to pee and trouble emptying the bladder.

About 50 percent of men will experience BPH by the age of 60, and up to 90 percent by the age of 85. In addition to age, heart disease, diabetes, and obesity are risk factors.

Fortunately, there are several natural approaches that support a healthy prostate and reduce the risk of issues down the line.

Prostatitis

A third condition that affects your prostate is prostatitis. This means inflammation of your prostate. Acute bacterial prostatitis is an acute infection of the prostate gland that causes pelvic pain and urinary tract symptoms. Symptoms of prostatitis may include painful urination, urinary frequency, painful ejaculation, and urinary retention. There may also be systemic symptoms, such as fevers, chills, nausea, vomiting, and overall malaise.

Diagnosis is mainly based on history and physical examination but may be assisted by urinalysis. Urine cultures should be obtained in all patients who are suspected of having acute bacterial prostatitis for culture and sensitivity. Additional laboratory studies such as a CBC can be done based on risk factors and severity of illness.

Chronic prostatitis

The symptoms of chronic prostatitis are similar to those of acute prostatitis including painful urination, urinary frequency, urinary retention, painful ejaculation, and pelvic pain. The most common prostatitis, type III chronic prostatitis/chronic pelvic pain syndromes (CP/CPPS), does not correlate with the occurrence of prostate cancer. Although the cause of CP/CPPS is unknown, an autoimmune mechanism is favored by most studies.

Men’s Health Supplements To Support a Healthy Prostate

Saw Palmetto

Some studies have found that the herbal remedy saw palmetto improves men’s urinary tract function because it lowers dihydrotestosterone (DHT) production. This, in turn, shrinks the prostate enlargement.

Zinc

In addition, low zinc levels correlate with BPH. Consider adding zinc supplements to your regime. Also, you want to increase your consumption of high-zinc foods such as eggs, pumpkin seeds, shellfish, and nuts.

Pygeum

The use of another promising supplement, Pygeum (African plum extract), has been linked with a lower risk for BPE in several studies. Pygeum is usually used together with Saw Palmetto as the two herbs work synergistically.

Simple Diet And Lifestyle Changes To Protect Your Prostate

  • Stay hydrated. Drink lots of fluids during the day to support a healthy urinary tract. However, it’s best to stop drinking about two hours before bedtime. That way you can get better quality sleep, especially if you are plagued by frequent trips to the bathroom at night.
  • Increase the amounts of lycopene you consume. Deep pink or red foods are good sources of lycopene. Incorporate things like tomatoes, watermelon, and pink grapefruit. Cooked tomatoes or tomato sauce are especially rich in lycopene.
  • Limit or eliminate caffeine, artificially or sugar-sweetened drinks, and alcohol. If you must have caffeine, choose green tea. One study found that green tea helps prevent prostate cancer.
  • Choose natural, unprocessed food whenever possible.
  • Eat more zinc-containing foods like eggs, pumpkin seeds, nuts, and shellfish.

Low Testosterone

Many signs of “low testosterone” develop slowly over time. As a result, men often attribute their symptoms to simply growing older. However, a drastic reduction in your testosterone doesn’t have to be a normal consequence of aging. Although your hormone levels do begin to decline as early as your 30’s, there are a number of steps you can take to help maintain an optimal level of testosterone for your age.

Symptoms Of Low Testosterone Levels

How can you tell if you have low testosterone? Only your healthcare provider can make a definitive diagnosis, but the following signs could indicate it’s time to schedule an appointment.

Causes of Low Testosterone

The following may cause low testosterone:

  1. Being overweight
  2. Excessive alcohol intake
  3. Metabolic syndrome
  4. Sedentary lifestyle
  5. High sugar intake
  6. Insulin resistance
  7. Varicocele
  8. Stress
  9. Excess estrogen/chemicals that are estrogen-like, such as BPA from plastic
  10. Inadequate sleep
  11. Underactive thyroid
  12. Mercury exposure
  13. Underactive mitochondria
  14. Excitotoxins – MSG, aspartame

Varicocele requires a visit to a urologist for treatment. Otherwise, the rest of these are all factors that can be addressed through naturopathic medicine and improved naturally.

How Can You Protect Your Testosterone Levels As You Get Older?

Exercise

Working out is one of the more direct ways to give your testosterone levels a boost. There’s a reason many men feel “pumped up” after a workout. Weight training is the most effective activity for raising testosterone levels. Recent studies show that high-intensity interval training HIIT workouts help lower insulin, which then helps improve testosterone.

Keep stress levels in check

When you’re stressed, your levels of the stress hormone cortisol rise. When cortisol rises, testosterone drops. So avoid chronic, long-term stress. If you’re feeling overwhelmed, schedule some mini-breaks for yourself. Calling a time out on a hectic schedule to take some deep breaths or simply go for a short walk pays off in the long run.

Sleep

Missing even a few hours of sleep quickly causes your levels of testosterone to drop. Try to maintain a consistent sleep schedule. Practice good “sleep hygiene” by getting off screens by 8 p.m. and ensuring that your bedroom is dark.

Eat a balanced diet

Include plenty of good quality protein, unrefined low glycemic index carbohydrates, and healthy fats.

Watch your vitamin D levels

Spending time in the sun, or taking vitamin D supplements during the winter, gives your body a key component needed to raise your testosterone levels if they are low.

Talk to your healthcare provider about supplements

Studies suggest that both ginger and Ashwagandha help to raise testosterone levels.

Avoid estrogen-mimicking materials

Many compounds found in daily life affect your hormones because they mimic estrogen in your body. In particular, avoid materials made with BPA, parabens, and phthalates. That means not using things like plastic water bottles, air fresheners, and scented grooming products.

Heart Health

Heart attacks are the leading cause of death regardless of gender. However, the average age of a first heart attack is about seven years younger for men. This is largely due to the fact that women get a protective effect from their hormones before menopause. Things even out when the female hormones decline at menopause.

Men should take steps to protect their own heart health at any age. Some commonly prescribed cardiovascular medications have adverse side effects. Taking a daily aspirin can contribute to stomach ulcers. Nutritional therapies show promising results in research. Dietary changes and nutritional supplements are safe to use alongside conventional medicine to support your body.

Men’s Health Factors That Affect Your Heart

Omega-3 fatty acids

Several studies have found that men who consume a lot of foods high in essential fatty acids have lower mortality rates from cardiovascular events. Foods that are especially high in omega-3 fatty acids include oily fish like salmon, walnuts, chia seeds, fish oil, and flaxseeds.

Magnesium

Magnesium is a mineral that is used by all of the muscles in your body to relax. That includes your heart. A recent study found that magnesium also helps your heart repair existing damage. Foods high in magnesium include dark chocolate, avocados, tofu, and beans.

Exercise

Of course, one of the best things you can do for your heart muscle is to exercise it. It’s important to remember that you don’t have to run a marathon or spend hours in the gym. The movements of daily life (like gardening, vacuuming, and walking to the store) all contribute to a healthy heart.

Stress

Your heart is yet another body part that suffers when you’re stressed. Think about it: When your stress hormones kick you go into “flight or fight mode,” your blood pressure rises and your heart beats faster. You’re also more likely to engage in behaviors that hurt your heart, like overeating or drinking alcohol. Yes, drinking small amounts of alcohol has been shown to help heart health. But don’t forget that moderate drinking for men is two drinks a day or less.

Depression

Signs of depression can be different for men than they are for women. Men are more likely to appear angry when they are suffering from depression. But the effects of this tendency to hide depression can be devastating. Consider these stats: over 30 percent of men say that they have felt depressed. The rate of suicide in men is four times that of women. You may be surprised to learn that men over 85 years of age have the highest rate of suicide of all.

If you experience any of the signs below, talk to someone immediately. Depression is treatable. There is lots of help out there.

  • Difficulty concentrating
  • Feelings of guilt or worthlessness
  • Difficulty sleeping
  • Loss of appetite
  • Indecisiveness
  • Agitated repetitive movements like pacing or drumming with your fingers
  • Unexplained aches and pains

If you’re a man with any of the symptoms or health concerns mentioned, don’t hesitate to come in and talk about them. Our health experts are non-judgemental and have many years of experience helping men and women. Taking charge of your health can help you get back to living with vitality and energy at any age. It’s time to get started!

Authored and medically reviewed by Naturopath Dr Pamela Frank


References

https://www.greenmedinfo.health/blog/7-ways-prevent-and-even-reverse-heart-disease-nutrition1

https://www.ncbi.nlm.nih.gov/pubmed/18982874

https://www.huffingtonpost.ca/dr-allana-polo/holistic-mental-health_b_8270604.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

https://www.healthline.com/health/mens-health-concerns#circulatory-health

https://www.healthline.com/health/mens-health#doctor

https://www.sciencedaily.com/releases/2016/06/160609064534.htm

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-3706-5

https://www.prostatecancer.ca/Support/Healthy-Living-Tips/Healthy-Living-Tips-Archive/Are-you-at-Risk-of-Developing-Prostate-Cancer

https://pdfs.semanticscholar.org/3af2/cba5d0c864e798333b719f0dcb9d49611894.pdf

https://pdfs.semanticscholar.org/382c/bc37042c44ee019b3bca77af8c21e03d391f.pdf

https://www.huffpost.com/entry/the-mystery-of-declining-testosterone_b_59fcc5fbe4b0d467d4c224b3

https://www.huffpost.com/entry/the-mystery-of-declining-testosterone_b_59fcc5fbe4b0d467d4c224b3

https://www.ahajournals.org/doi/full/10.1161/01.cir.102.19.2353

https://www.ncbi.nlm.nih.gov/pubmed/12924075

https://www.ncbi.nlm.nih.gov/pubmed/26926407

https://www.ncbi.nlm.nih.gov/pubmed/31642541

Natural Treatment for Crohn’s and Colitis

picture of a woman with abdominal pain and cramps from Crohn's and colitis
Crohn’s and Colitis

Crohn’s disease and ulcerative colitis are two of the most common forms of inflammatory bowel disease (IBD). They are on the rise worldwide. If you, or someone you love, suffer from these, you know the disruption that these disorders cause. They wreak havoc on your life, affect your relationships, your employment and more.

Unfortunately, there is no known cure for Crohn’s disease or ulcerative colitis. The good news is that there is much exciting research going on. We have made a lot of progress in recent years by discovering natural ways to ease and support people with IBD. Read on to discover some natural treatment options for IBD that will help you take your life back.

What is Inflammatory Bowel Disease?

As the name suggests inflammatory bowel diseases, like Crohn’s and Colitis, develop when the lining of your intestines becomes inflamed. The consequences of that inflammation are debilitating. They include difficulty digesting your food, nutrient malabsorption, and abnormal waste elimination. Sufferers of IBD have problems with their bowel movements including urgency (feeling like you need to find a bathroom immediately), bowel incontinence, mucousy stools, and bloody diarrhea.

What Causes Inflammation of the Bowel?

The specific cause of inflammation in IBD is still under investigation. The following are potential triggers for gut inflammation:

  • Foods. You may be able to identify which foods irritate your gut. If not, our naturopaths can help guide you to a less inflammatory diet.
  • The microbiome or the balance of the microbial growth in your intestines. The gut microbiology of each of the forms of IBD is different. However, both are characterized by a reduced bacterial diversity and reduced richness of beneficial bacteria.
  • Environment. Environmental factors like experiencing bacterial gastroenteritis in the past, urban living surroundings, air pollution, the use of antibiotics, non-steroidal anti-inflammatory drugs, and oral contraceptives are likely to be the most important risk factors for both diseases.

Crohn’s Disease Vs. Ulcerative Colitis

Crohn’s disease and ulcerative colitis are two different inflammatory bowel diseases. They share some common symptoms, but there are also some differences.

How are Crohn’s and Colitis the Same?

The common symptoms of Crohn’s and colitis include:

  • Diarrhea (sometimes alternating with constipation)
  • Bloody stools
  • Nausea
  • Increased gas
  • Fatigue
  • Anemia
  • Joint pain
  • Belly pain and discomfort
  • Rectal bleeding
  • Weight loss
  • Reduced appetite

How are Crohn’s And Colitis Different?

Although they share many symptoms, it’s important to note that they’re not exactly the same. The main differences between Crohn’s and Colitis are:

  • Colitis means inflammation of the colon or large intestine. In ulcerative colitis, only the large intestine is affected. Crohn’s disease occurs in both the small and large intestines. In fact, it can affect everything from your mouth through to your rectum.
  • Crohn’s disease is more patchy. That is, healthy tissue is intermingled with inflamed tissue. In contrast, ulcerative colitis affects an entire area.
  • The inflammation of colitis affects only the inner lining of the intestines. Whereas in Crohn’s disease, it can affect deeper layers.

In real-life terms, bloody diarrhea and rectal bleeding are more common with colitis. The pain of Crohn’s is often a sharper, more intense pain than the cramping that typically accompanies colitis. Bear in mind that these are just generalized differences.

How are Crohn’s and Colitis Diagnosed?

A medical specialist, like a gastroenterologist, is the best person to diagnose any form of inflammatory bowel disease. He/she does so by performing a colonoscopy.

What Causes Crohn’s and Colitis?

Why do some people get Crohn’s and Colitis?

Doctors don’t have precise reasons yet. Most cases are considered idiopathic, which means that they are of unknown origin. Westernization of diets and environments affects your gut bacteria (microbiome) and increases the risk of IBD in genetically susceptible individuals.

Crohn’s and colitis affect people of all ages and sizes, but they occur more often in females. These diseases occur over a broad age spectrum, from early childhood to late adulthood.

The onset of Crohn’s disease in children is more severe and more extensive. Girls appear to have an overall more severe course of the disease. However, boys are at increased risk for developing growth failure as a result of Crohn’s.

IBD is generally considered to be autoimmune in nature. In autoimmunity, a number of factors come into play, including genetics and environmental triggers.

Are Crohn’s and Colitis Hereditary?

Genetic, epigenetic and environmental factors appear to play a role in inflammatory bowel diseases. Multiple genes that are related to an individual’s susceptibility to Crohn’s and colitis have been described.

The clustering of inflammatory bowel disease (IBD) in families has been established for several decades. Familial susceptibility reflects shared genetic and environmental factors. Positive family history remains the strongest recognizable risk factor for the development of IBD. Crohn’s disease shows a more frequent familial pattern than ulcerative colitis. First-degree relatives of someone with IBD have a 4- to 8-fold increased risk of developing these diseases.

The Effects Of Stress & Diet

Many people do notice that their IBD tends to flare up during times of stress. Of course, the flare-up then creates even more stress. Certain foods often trigger symptoms as well. Although stress and diet don’t cause either condition, they often exacerbate the symptoms. So managing Crohn’s and Colitis often requires careful dietary monitoring and lifestyle changes.

How Do Crohn’s Disease and Ulcerative Colitis Influence Life Expectancy?

Children with IBD have a 3-fold increased risk of death when followed through to adulthood. The relative risk for death has not decreased with the development of new medications for the treatment of IBD. There is very little information on all-cause and cause-specific death in patients with childhood-onset IBD. Childhood-onset of these diseases does tend to cause more severe illness.

Both conditions in children and adults have a significant negative impact on their quality of life. They also mean a greater risk for a host of other associated diseases including colon cancer, blood clots, severe nutrient deficiencies, arthritis, bowel obstruction, and dehydration.

How Are Crohn’s and Colitis Treated?

Treatment focuses on two main goals: reducing inflammation and managing symptoms. A number of medications, including steroids, work to reduce inflammation. In addition, particularly with Crohn’s, surgery is sometimes necessary to remove tissue that is too deeply damaged. Many people suffering from IBD find that they can ease their symptoms enough to return to a more normal life by making some changes to their diet and lifestyle.

Is There a Cure for Inflammatory Bowel Disease(IBD)?

Given that there is a genetic component to it, IBD is a condition that patients need to continuously manage in order to remain in remission. That genetic tendency will always exist, but how much or how little it is expressed, can be influenced by environment, diet, stress, nutrition and lifestyle factors.

Natural Ways To Treat Crohn’s and Colitis Symptoms

Improving your overall health is an important first step in managing IBD symptoms. Your treatment plan should target your lifestyle holistically, from all angles. The joint goals of treating Crohn’s and Colitis include reducing inflammation and minimizing the number of flare-ups you experience. Some proven strategies include:

Reduce stress

Your nervous system is intricately connected to your digestive system. Stress, particularly chronic stress, leads to an imbalance of bacteria in your gut, also known as dysbiosis.

To relieve the physical effects of stress, a variety of mindfulness activities such as yoga, meditation or tai chi is very helpful. Seeing a psychotherapist to formulate a stress-reduction plan with some helpful strategies works.

Exercise

Working out while you’re experiencing the symptoms of IBD can be difficult. However, research has shown that exercising reduces the severity of gastrointestinal disorders. With IBD it’s especially important to listen to your body and focus on relaxing exercise such as yoga. Working out too intensely actually creates a stress response and exacerbates symptoms.

Work On An Elimination Diet

It can take a lot of trial and error to figure out which foods are triggers for you specifically. That’s why it’s a good idea to create a carefully crafted elimination diet in consultation with your Naturopath.

What Foods Trigger IBD?

Although everyone is different, some common food triggers for inflammatory bowel disease include:

  • Alcohol
  • Caffeine
  • Fried foods
  • Fatty foods
  • Dairy products
  • Chocolate
  • Artificial sweeteners
  • Large meals
  • Carbonated drinks
  • Foods with a lot of fructose, such as apples and dried fruits
  • Fermentable carbohydrates

Use probiotics

Restoring the bacterial balance in your gut with probiotic supplements eases symptoms in Colitis, but may not help Crohn’s. However, you’ll get the best results if you work with a naturopathic doctor to ensure that you’re taking the best type of probiotic. Not all probiotics are the same, so you want to make sure you select the best one for your particular condition. There is also concern that in severe disease bacteria may translocate across the wall of the gut and end up in the bloodstream, causing a life-threatening blood infection.

Consider Herbal And Nutritional Supplements

Talk to your naturopathic doctor about supplementation, as a number of natural supplements have shown promising results in treating Crohn’s and Colitis. These include:

  • Turmeric (Curcumin)
  • Berberine
  • Boswellia (also known as frankincense)
  • N-acetyl glucosamine

We’ll Help You Stay Abreast Of New IBD Treatment Options

Although much work still remains to be done, it’s a good idea to talk to your naturopathic doctor about recent medical research. Our naturopaths keep on top of the latest natural health information. IBD is an area where promising discoveries and potential new treatments are emerging often. For example, trials have been conducted on the effectiveness of fecal transplants, in which healthy stool is “transplanted” into an inflamed large intestine in hopes of restoring the balance of healthy bacteria. Other exciting findings involve stem cell research.

If you have been diagnosed with or are experiencing the symptoms of Crohn’s or Colitis, you should know that there is a reason for hope. Many natural supportive treatments prove quite effective, and new developments are on the horizon. Come into the clinic and we can work together to improve your digestive health! Call to book at 416-481-0222 or book online here.

Authored by Naturopath Dr. Pamela Frank


Resources

https://www.niddk.nih.gov/health-information/digestive-diseases/crohns-disease/symptoms-causes

https://www.foundationalmedicinereview.com/blog/what-are-the-best-supplements-for-ibs-two-recent-studies-may-have-the-answer/#easy-footnote-bottom-2-2712

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202343/

https://nccih.nih.gov/research/results/spotlight/031912

https://www.ncbi.nlm.nih.gov/pubmed/27646279

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https://www.ncbi.nlm.nih.gov/pubmed/11215357

https://www.ncbi.nlm.nih.gov/pubmed/10465666

https://www.ncbi.nlm.nih.gov/pubmed/17590176

https://www.ncbi.nlm.nih.gov/pubmed/24415855

https://www.ncbi.nlm.nih.gov/pubmed/18055660

https://www.ncbi.nlm.nih.gov/pubmed/29333063

https://www.ncbi.nlm.nih.gov/pubmed/31603356

https://www.ncbi.nlm.nih.gov/pubmed/28281167

https://www.ncbi.nlm.nih.gov/pubmed/30342031

https://www.ncbi.nlm.nih.gov/pubmed/27793607

https://www.ncbi.nlm.nih.gov/pubmed/28777099

https://www.webmd.com/ibd-crohns-disease/default.htm

https://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/symptoms-causes/syc-20353315

An Exciting New Approach for PCOS Sufferers

picture of a woman with PCOS or polycystic ovarian syndrome trying to eat right for PCOS
How to Manage PCOS

Polycystic ovarian syndrome (PCOS) impacts many aspects of a woman’s health. This disease affects her moods, her weight, and her fertility, among many other things. This surprisingly common condition is difficult to diagnose and treat. That’s in part because conventional medicine practices are often geared towards tackling the symptoms without truly getting to the underlying reasons for those symptoms. Natural treatments for PCOS address this frustrating condition from all angles. We address the whole system with a special focus on fixing the root cause.

What Is PCOS?

Simply put, Polycystic Ovarian Syndrome is a hormonal problem that affects women during their reproductive years. It’s marked by irregular ovulation. Many, but not all women, also experience higher than normal levels of the “male” hormones or androgens such as testosterone. The name refers to changes that occur in the ovaries when eggs don’t develop properly and get released. Your ovaries become filled with small cysts as a result of these hormonal imbalances.

Because PCOS is difficult to diagnose it’s a bit uncertain how common it is. Estimates say that about 5 to 10 percent of women experience it during their reproductive years.

The Symptoms of PCOS

The symptoms of PCOS often start to appear slowly and worsen over time. These changes are often easy to dismiss as normal. They may be common, but they are far from normal.

If you experience the following symptoms, it is time to talk to a naturopathic doctor:

Irregular Periods

Some women with PCOS cease to menstruate at all. Others get a period every 5-8 weeks. Some will develop very heavy and/or painful periods.

Infertility or Difficulty Conceiving

Cystic ovaries, as well as the accompanying hormonal imbalances, make conception difficult. The cysts indicate irregular ovulation. The conditions are clearly not ideal to release a good quality egg. This leads to the need for extra interventions to get and stay pregnant. Correcting the hormone imbalances that cause PCOS allows eggs to mature and get released normally, improving fertility.

Weight Gain

Are you gaining weight without any particular change in your diet or lifestyle, especially around your belly? Women with PCOS often develop an “apple” shape in which their body fat collects in their torso area. Thyroid problems also trigger weight gain and irregular periods. It’s important to have thorough hormone and thyroid testing done to identify the cause of unexplained weight gain.

Acne

Male hormones contribute to facial and back acne. They are particularly associated with deep, painful cystic-type acne along your jawline. Other skin conditions such as dark patches of skin (acanthosis nigricans) and skin tags also often go hand-in-hand with PCOS.

Hirsutism

Hirsutism means the presence of extra hair on your face and body. You may particularly notice it on your upper lip, chest, and back as a result of hormonal imbalances.

Hair Loss

Women with PCOS endure not only excess hair in undesirable locations, but also loss of hair, thinning hair, or lack of hair growth on their heads.

Mood Changes

The changes in hormones that accompany PCOS bring on an increased risk of depression and anxiety. Hormones regulate how well your neurotransmitter receptors in your brain work. The neurotransmitter receptors that take up your feel-good neurotransmitter, serotonin, and your calm and relaxed neurotransmitter, GABA, don’t work properly without the right levels of the hormones estrogen and progesterone.

What Are The Underlying Causes Of PCOS?

Insulin Resistance

Insulin resistance is a major factor in PCOS. About 70 percent of women with PCOS also have insulin resistance. Obesity, high blood sugar, inactivity, and stress all lead to insulin resistance. However, in PCOS insulin resistance seems to be both a symptom and a driver of the condition. Despite common misconceptions, insulin resistance affects all body types, not just overweight women. Thin women can be insulin resistant too.

Genetics

It is very difficult to determine one precise cause for PCOS. Many factors contribute to its development. Genetics do play a role, however, so if your mother or sister has PCOS, you are more likely to develop it too. A parent or grandparent with type II diabetes also raises red flags about your risk for Polycystic Ovarian Syndrome.

Weight

Carrying extra weight also contributes to PCOS. Of course, this creates a frustrating dynamic since PCOS makes you more likely to keep gaining weight. These hormonal imbalances also make it harder to lose that extra weight. Correcting the hormone problems is the key to losing the weight.

Stress

As well as the more measurable factors, some research suggests that high stress levels play a role in the development of PCOS. That’s because stress wreaks havoc on your hormones. Stress increases cortisol production, increasing blood sugar, resulting in an overproduction of insulin. Higher insulin leads to higher testosterone.

PCOS Frustration

Not only is it difficult to diagnose PCOS, it is also tricky to treat. Conventional treatment simply masks the symptoms by putting women with PCOS on birth control pills. The pill provides an artificially induced period each month. The hormones in the pill cover up the symptoms.

One clear flaw to this approach is that birth control pills won’t help women who are trying to conceive. More importantly, this approach isn’t getting to the root of the problem, in fact, it may actually make it worse. You see, birth control pills that contain estrogen raise blood sugar levels in addition to carrying other health risks. The goal should be to restore overall health, not to add the potential for more problems.

The Natural Approach To PCOS

A naturopathic approach considers the whole person in treating PCOS, or any other health problem. That means addressing the underlying causes of hormonal imbalances. The goal is to improve all aspects of a person’s health – and consequently, reduce Polycystic Ovary symptoms.

Treatment starts with a thorough evaluation of your health history as well as thorough hormone testing. Although the exact protocols will vary by patient, here are some proven tips for treating Polycystic Ovarian Syndrome.

Weight Loss Plan

If you’re overweight, work with your naturopathic doctor to create a healthy weight-loss plan. Losing even small amounts of weight can make a big difference in PCOS symptoms. Even losing 10% of your current weight helps. However, you want to approach weight loss in a way that doesn’t create more stress on your body. Stress has a negative effect on insulin levels. That’s why it’s important to work with your naturopathic doctor.

Get Enough Sleep

A good night’s sleep is an essential part of hormone regulation. Interestingly, studies have found that sleep problems are twice as common for women with Polycystic Ovarian Syndrome. Hormone imbalance contributes to sleep dysregulation. Getting your hormones better balanced will help you go to sleep and stay asleep. So be sure to pay attention to your sleep habits.

Get some healthy exercise for PCOS

Moderate exercise helps with weight loss. It also relieves stress and balances your cortisol levels. One study found that a mix of high-intensity interval training and strength training helps women with Polycystic Ovarian Syndrome specifically. However, talk to your naturopathic doctor about the best approach for you as many women with Polycystic Ovaries do better with gentle exercise. Very heavy weight training increases a potent form of testosterone known as DHT and may make symptoms worse.

Natural, Whole Food Diet

Eating whole foods without preservatives or other endocrine disruptors is the best approach to fully nourishing your body’s intricate, endocrine system.

Balance Protein And Carbs

You don’t have to eliminate carbs altogether, but do try to reduce your intake. If you do eat them, choose unprocessed, low glycemic index, complex carbs. Balance them with sources of lean protein. As well, keep your blood sugar stable by eating 3 meals at regular intervals. Intermittent fasting is an effective way to lower insulin levels.

Improve Gut Health

By improving your gut health to reduce inflammation and improve elimination, probiotics help to regulate your hormone levels. Prebiotic fiber also helps correct imbalances in your gut flora. It also fuels a healthy gut lining. Your microbiome impacts not only your digestive and immune systems but also has an impact on your metabolism, weight and blood sugar levels as well.

Choose Foods High In Omega-3 Fatty Acids

Essential Fatty Acids (EFAs) are the building blocks for anti-inflammatory prostaglandins. These are chemicals in your body that reduce inflammation. Inflammation is a common phenomenon in women with PCOS. A deficiency in EFAs is also very common. Good food sources include fatty fish such as salmon, mackerel, herring or sardines, as well as eggs, nuts, and seeds.

Talk to your naturopathic doctor about supplementation

Depending on your personal profile, helpful supplements could include magnesium, vitamin D, and calcium. In particular, inositol (a B vitamin, also called vitamin B8) is effective treatment. Chromium helps your body to metabolize sugar and stabilize your blood glucose levels. The right hormone testing and nutrient testing by your naturopath uncovers any deficiencies that you may have. It helps us devise a uniquely targeted supplement protocol based on your specific needs. There is no “one size fits all” approach.

Take Control of Your Hormones

Yes, this disease is frustrating. However, much research has been done recently on functional medicine testing and effective natural, holistic treatments. By treating your body as an integrated set of systems, you can get to the bottom of your symptoms and get on the path towards true balance and long term well-being.

Ready to take control of your hormones? Call the clinic at 416.481.0222 or book online and we can get started!

Medically reviewed by Naturopath Dr Pamela Frank


References

https://www.hindawi.com/journals/ecam/2012/591654/

https://www.sciencedirect.com/science/article/pii/S1756464617307727

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277302/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135453/

https://www.ncbi.nlm.nih.gov/pubmed/28595797

https://www.nichd.nih.gov/health/topics/pcos

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6250088/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461594/

Beating Burnout

pic showing rocks balancing with words is your body out of balance
How to Balance Your Life

How to Restore Balance to Your Life

Are you feeling burnt out and overwhelmed? You’re not alone. Let’s face it: We’re all busy, dealing with endless to-do lists and struggling to balance it all. The result is often a day-to-day life that feels too hectic. We feel pulled away from the things that really matter most. We may have even forgotten what those things are!

Many people find their way to our wellness clinic at a point in their lives where they feel compelled to take charge of their well-being before it gets even further out of control. Sometimes they’re experiencing health problems that they just can’t shake. Some have symptoms but no one can figure out what is wrong with them. Others are ready to take their health to the next level because they know that their health is their greatest asset. By seeking the kind of holistic help all of our wellness experts provide, they’re claiming ownership of their current and future health.

A Fork In The Road

The inescapable truth is that good health is vital to living a rich and meaningful life. Fortunately, our bodies let us know when we’re jeopardizing our present and future health by giving us warning signs in the form of unpleasant symptoms. However, many of us don’t listen to those signs or we try to cover them up with band-aid solutions and carry on. This propels our health even further down a slippery slope.

Here’s a key fact: Disease doesn’t develop overnight. It often begins when we’re out of balance and burnt out. We need to pay attention to the warning signs before they escalate into something much worse.

Five Signs That Your Body Is Out Of Balance

You Feel Incredibly Stressed

We all feel stressed from time to time. Some stress is actually beneficial to motivate us to get things done. However, chronic stress leads to many health issues, including muscle pain, fibromyalgia, chronic fatigue, cardiovascular and digestive issues, hormonal imbalance, depression, anxiety, and low immune system function.

From a survival standpoint, the “fight or flight” response produced by stress hormones like cortisol and adrenaline makes sense. By putting your body into overdrive, those hormones help you physically if you are in danger. For example, when our ancestors were under attack by a predator, the fight or flight hormones helped them fight back or escape. However, in today’s world, stress tends to be more mental or emotional than physical, and more chronic than acute. As a result, your hormone levels end up way out of balance.

Irritability and Mood Swings are Signs of Burnout

Are you ready to fly off the handle at any moment? Do the things that used to make you laugh now irritate you? You could have an imbalance in the neurotransmitters that affect your moods, such as serotonin or GABA. Changes in estrogen, progesterone and testosterone levels and thyroid hormone imbalances also lead to irritability.

You are Experiencing Sleep Disturbances: Difficulty Falling or Staying Asleep

Sleep problems can become a vicious cycle. We need sleep to refresh our minds and restore balance, but when our bodies are out of balance, it is difficult to sleep well. If you toss and turn for hours, or wake up in the night with your mind racing, it may be time to listen to your body and start practicing better sleep hygiene.

Following these steps to improve sleep resolves most issues:

  1. Maintain a regular bedtime, try to go to bed by 10 p.m.
  2. Shut down electronic devices by 8 p.m. and keep them out of your bedroom
  3. Keep your bedroom cool, quiet and dark. Invest in blackout curtains.
  4. Avoid eating for at least 2 hours before bed
  5. Avoid sugar and alcohol in the evening. These destabilize your blood sugar at night. The resultant dips in blood sugar wake you up in the night or keep you in a light, restless sleep.
  6. Do something that relaxes you in the evening. Read a book. Have a bath. Knit.
  7. Have a little protein (eggs, fish, nuts/nut butter) before bed. These help to stabilize your blood sugar to help you get to sleep, get into a deeper sleep and stay asleep longer.
  8. Balance your hormones. Hormone balance is crucial to good quality sleep.

Your Body is Changing and you Can’t Figure Out Why

Many patients experience mysterious symptoms that can’t be explained by conventional medicine. These symptoms may include rapid, unexplained weight gain, debilitating fatigue, and skin problems. Weight gain is a common symptom of imbalance. If you find you’ve gained weight without any change to your lifestyle, your body might be telling you that it’s out of balance. Similarly, unexplained fatigue or sudden acne (long past the teen years) are symptoms you shouldn’t just ignore.

There is an explanation for symptoms like these. If you’re being told it’s “just stress“, our naturopaths will dig deeper to get to the root cause of your problem.

You Rely on External Substances to “Manage” Life

If you feel like you can’t make it through the day without your morning coffee, mid-morning macchiato, and afternoon pumpkin spice latte and muffin, ask yourself what purpose those caffeinated drinks and sugar are serving. Relying on a substance, be it sugar, caffeine, or even alcohol, marijuana or cigarettes is not a sustainable way of coping with life’s difficulties. The short-term boost they provide soon gives way to imbalance and disease. It’s important to seek help to nip these habits in the bud.

Does anything on that list sound familiar? If so, you’re not alone! Feeling overwhelmed is often the result of our natural instinct to try to do everything or please everyone. The good news is that there’s a better way.

Recovering From Burnout: How To Bring Your Health Back Into Balance

How can you start the process of restoring balance? When you’re feeling overwhelmed, it may seem like a daunting task. But, it’s simpler than you might think.

Step One. Prioritize What’s Really Important.

What matters most to you? Chances are that it’s not the housework, what’s happening on Instagram, your emails, buying a nicer couch, or any of the other things that take up space on your to-do list. Ultimately, for most of us, the important things are more intangible: our health, relationships, and family. In order to prioritize the things that matter, we need to put self-care at the top of our to-do list. Simply put, we can’t devote energy to the truly important things or people if we’re not looking after ourselves.

Interestingly, many people find that when they adjust their priorities, the other things cease to feel like such a struggle. It may seem like a bit of a paradox, but when we look after ourselves, everything else in life just falls into place.

If you want to reconnect with your priorities and figure out what really matters, mindfulness meditation helps. You can also try journaling. Writing down your thoughts is a great way to sort them out. In fact, writing down your emotions can be the outlet you need to ease the harmful physical effects of stress. Remember to include what you are thankful for in your journal. Take time for expressing gratitude daily. Studies show that higher levels of gratitude are associated with higher levels of subjective well-being.

Three vital self-care tips

  1. Take time to make healthy meals. Then take the time to sit down together with friends and family to enjoy them. Meal prep on Sundays with a meal prep menu so that making a healthy dinner isn’t rushed at the end of a long work-day.
  2. Schedule time with your wellness team and explore all of your health options. Why not try someone new? Have you ever seen an osteopath? A psychotherapist? An acupuncturist? A chiropractor? A naturopath? Why not have all hands on deck to optimize your health?
  3. Fit exercise into your busy schedule. Get up earlier to workout, take stairs, walk, take transit instead of taking the car. Taking the TTC builds exercise into your day by walking more and taking stairs and helps our environment too.

Step 2: Prioritize Down-time

Despite having busy lives, our bodies need a certain amount of downtime every day. If you are working all day, doing chores in the evening, answering email until you go to bed, your body doesn’t get the time it needs to recover. Disconnect from your devices and make a point of relaxing from 8 p.m. until you go to bed, every night. Get a full 8 hours of good quality sleep every night.

Step 3: Get the Right Nutrition

When you are constantly on the go and under pressure, your body’s demand for certain vitamins and minerals increases. Coping with stress necessitates adequate stores of vitamin C, vitamin B5, vitamin B6, magnesium and zinc. Good food sources of vitamin C include citrus fruits, kiwi, berries, peppers, and melons. Foods rich in vitamin B5 include mushrooms, eggs, salmon, beef, chicken, turkey, sunflower seeds, pork, sweet potato, and avocados. Vitamin B6 is found in foods like salmon, chicken, beef, pork, avocados, sweet potato, and pistachios. Magnesium-rich foods include dark, green leafy vegetables like kale, spinach, Swiss chard, and beet greens, as well as seeds, beans, nuts, fish and chocolate. Zinc is abundant in egg yolks, beef, shellfish, and pumpkin seeds.

The amount of these vitamins and minerals that you need under stress may be more than you can provide through diet alone, however. In that case, supplementation with good quality vitamins and minerals becomes vital.

Step 4: Recognize Where you Need Help and Ask For It

This step can be hard for many people. After all, as adults, we’re supposed to be self-sufficient, right? However, consider this: Many highly successful people have help. Athletes have health and fitness coaches; musicians have teachers; many business owners have mentors. And they often credit their success to that support and guidance.

The real strength is in identifying the areas of your life that feel out of control or could be better, and admitting that you could do with a helping hand. Then finding the right person to guide you in that area.

A good first step is to book a thorough review of your health and wellness status with your Naturopathic Doctor. We’re here to help you better understand where these feelings of overwhelm and troublesome symptoms are coming from. We’ll give you the tools that you need to find balance again. We can also direct you to the other healthcare practitioners that would be most beneficial for you.

Functional testing is available to remove the guesswork. Tests identify any possible underlying physical issues, such as hormonal imbalances. This holistic approach allows us to support you with an effective plan of action for your health and well-being that’s tailored specifically to you.

If you are ready to dive deeper into your health and rebalance your life, give us a call at 416-481-0222!

Authored By Dr. Pamela Frank


References

https://www.sciencedaily.com/releases/2012/04/120402162546.htm

https://www.psychologytoday.com/us/blog/raising-happiness/201609/9-ways-ease-overwhelm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.researchgate.net/profile/Edo_De_Kloet/publication/7849122_De_Kloet_ER_Joels_M_Holsboer_F_Stress_and_the_brain_from_adaptation_to_disease_Nat_Rev_Neurosci_6_463-475/links/53f477e80cf2888a7490fcf9/De-Kloet-ER-Joels-M-Holsboer-F-Stress-and-the-brain-from-adaptation-to-disease-Nat-Rev-Neurosci-6-463-475.pdf

https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F

https://www.ncbi.nlm.nih.gov/pubmed/31105762

Diet vs Exercise for Weight Loss

picture showing food and running shoes with the text what is more important nutrition/diet or exercise for weight loss
What Is More Important, Diet or Exercise?

Which is More Important Diet or Exercise?

Eat less, exercise more. You’ve probably heard that this is the secret to weight loss. So, it makes sense that if you want to lose weight quickly, or if you’ve hit a weight-loss plateau, you need to really ramp up the exercise, right?

Unfortunately, despite the fact that it makes sense, many people experience frustration with this approach. Why aren’t they successful? Research suggests that weight loss is more complex than a simple “calories in vs calories burned” formula. In fact, our hormones play a bigger role in regulating our metabolism than many people realize. As a result, maintaining a diet that reduces insulin levels and encourages hormonal balance is more effective than hours of exercise.

Why Exercise Can’t Make Up for a Bad Diet

Consider a woman training for a 10-K race. She runs from half an hour to an hour every day. With all of that exercise, she figures she should be losing weight and should be able to treat herself every now and then. However, she’s plagued by some remaining pounds that she just can’t shake.

What’s happening? Let’s take a look at the math. As a 140-pound woman, she burns about 300 calories in a 30-minute run. That’s fantastic! In addition to the calorie burn, she experiences better cardiovascular health, improved mood, a sense of accomplishment and countless other benefits from her runs.

However, those 300 calories are a lot easier to consume than they are to burn. Simply put, she can easily take in an extra 300 calories by eating a small bagel or sipping on a sweet coffee drink.

In fact, studies have shown that exercising often leads to an increase in food consumption. Some of this effect is due to the impact that our hormones have on our appetite. Some of it simply is because we tell ourselves, consciously or subconsciously, that we deserve a treat after a workout.

The Science Of Diet vs Exercise

Interestingly, one study found that about 30 minutes per day of exercise is more effective for losing body fat than longer periods of working out. One reason for this is that our everyday movement (the things we do on a normal day that are not “formal” exercise) may decrease if we’re tired from a long workout. As well, the hormones that stimulate our appetite increase when our bodies are over-stressed. But, research has also shown that our appetite-increasing hormone (ghrelin) goes down when we exercise. So the trick is to exercise, but not to the point where it is perceived as additional stress by your body.

What does this mean for your weight-loss efforts? All told, scientists conclude that diet is more effective than exercise for weight loss. However, the best approach is still to combine the two. That’s because it is important not to dismiss exercise’s role. Working out improves your metabolism, particularly if you add strength training to your routine. Strength training builds muscle mass. Muscle tissue is more metabolically active. That means that it burns more calories, even while you are sleeping. And, of course, exercise offers countless other benefits. These range from better skin and immune function to improved digestion to deeper sleep. It’s an important part of a healthy, balanced life.

A 2009 review of randomized controlled trials comparing diet-plus-exercise vs. diet-only for weight loss among obese or overweight adults found that diet-plus-exercise interventions provided significantly greater weight loss than diet-only interventions.

Another study from 2014 determined that weight loss programs that are based on physical activity alone are less effective than programs that included combined behavioral weight management strategies in both the short and long term.

The Most Effective Formula of Diet vs Exercise For Weight Loss

So, what is the ideal weight loss formula? The best approach is one that reflects your unique health profile. Your age, gender, overall health, and lifestyle all impact your metabolism. That’s why it’s important to work with your naturopathic doctor to develop a strategy that works for you. We want to make sure that there isn’t something else going on that’s sabotaging your ability to reach your weight loss goals.

Why Can’t You Lose Weight?

The kind of impediments to weight loss that our Naturopathic Doctors will help you seek out include:

  1. Hypothyroidism. This is a common cause of symptoms like weight gain, fatigue, hair loss, and mental lethargy. Our naturopaths offer more extensive testing for your thyroid than anyone else.
  2. Hormone imbalances. Certain hormones increase your metabolism (like testosterone and progesterone) while others contribute to weight gain (like estrogen). Our naturopaths also offer more extensive hormone testing than anyone else and have many tools to fix hormone imbalances.
  3. High stress and high cortisol. Stress jacks up your cortisol production to help you handle the stress. However, we all know that cortisol causes your body to deposit fat right around your mid-section. That pesky belly fat won’t budge unless you can moderate the effect that stress has on your body. Our naturopaths check cortisol levels and assess your adrenal glands. We use adaptogenic herbs to moderate cortisol production and help you handle stress more easily.

Weight Loss Plateau – Tips for Moving the Needle

A few simple changes help you make the most of the “diet” part of the equation so that you experience the weight-loss benefits of both diet and exercise

Intermittent Fasting: What is the Best Way to do it?

Intermittent fasting means integrating scheduled periods of abstaining from food into your life. There are many different approaches you could try. To name a few popular examples, some people eat regular meals five days a week and fast for the other two. Many people follow an “8-16” schedule, in which they have an 8-hour eating window each day. For example, they only eat between 10:00 a.m. to 6:00 p.m. every day, then they fast for 16 hours from 6 p.m. to 10 a.m. During the fasting window, they consume only water.

Studies show that the effectiveness of these periods of fasting goes beyond the missed calories. In addition, intermittent fasting has a positive effect on your hormones. For example, periods of not eating keep your insulin levels in check. When your food is digested in your gut, the carbs in it are converted to sugar and then used for energy. But, excess sugar that you don’t burn is stored as fat, with the help of insulin. If your insulin levels drop, your fat cells release this stored sugar. In addition, fasting increases your levels of human growth hormone (HGH) which leads to healthier testosterone levels, muscle growth, and fat loss.

What time of day should you do Intermittent Fasting?

Some say that it doesn’t matter. I think it does matter. Research suggests that it is beneficial to consume your calories earlier in the day. This gives you time to burn off those calories. Studies also show that you produce less insulin when you take in your calories earlier in the day, rather than later. I recommend that my patients aim to set a fasting window from 5 or 6 p.m. to 9 to 10 a.m. and eat from 9 to 5 or 10 to 6.

Keep a food diary

One strategy that is effective for weight loss is to carefully monitor what you’re eating in a food diary. Making this a habit helps to prevent the tendency many of us have to overcompensate for an exercise session or grab a quick snack without realizing the extra caloric intake.

If you prefer to use technology for this, apps like FitBit and Samsung Health will monitor your caloric intake and activity level to make sure that you aren’t underestimating how much you eat and overestimating how active you are.

Focus on natural, nutrient-dense whole foods.

When you want to get the most nutritional value from the foods you eat, “clean” eating is the best approach. Often when people hit plateaus in their weight-loss efforts, hormone imbalances are to blame. That means that no amount of extra exercise will help break the plateau. Nutrient-dense foods are full of vitamins and minerals that restore hormonal balance. So try cutting out processed foods, refined sugar, and alcohol in favor of whole foods like vegetables and fruit.

Whole foods also supply prebiotic fiber. Research on this type of fiber indicates that it helps to reduce a hormone in your blood called ghrelin. Ghrelin is responsible for increasing your appetite. Prebiotic fiber also reduces an inflammatory marker called CRP or C-Reactive Protein. Reducing CRP means reducing inflammation. Reducing inflammation helps you lose weight by improving energy and exercise tolerance but also by improving insulin sensitivity. Foods that are high in prebiotic fiber include asparagus, burdock, chicory, dandelion root, Jerusalem artichoke, leeks, and onions.

Understanding how your unique body is working involves testing, not just guessing. This holds true for weight loss. Maybe it’s a hormonal imbalance, thyroid dysfunction or food sensitivities that are impacting your body’s ability to metabolize food properly and stay slim.

As always, a personalized approach will be the most effective. If you have hit a weight-loss plateau, or if you’re wondering how to achieve the right balance between diet and exercise, give our clinic a call at 416-481-0222 or book online here.

Medically Reviewed by Dr. Pamela Frank, updated Jan. 9, 2020


Diet vs Exercise for Weight Loss Resources

https://www.sciencedirect.com/science/article/pii/S1550413118302535

https://www.ncbi.nlm.nih.gov/pubmed/25323965

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227972/

https://academic.oup.com/ajcn/article/93/2/427/4597724

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771367/

https://www.ncbi.nlm.nih.gov/pubmed/21832897?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/

https://physiology.org/doi/full/10.1152/ajpregu.00141.2012

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

https://www.ncbi.nlm.nih.gov/pubmed/19175510

https://www.ncbi.nlm.nih.gov/pubmed/25257365

https://www.ncbi.nlm.nih.gov/pubmed/31504857

Natural Relief for Fall Allergies

picture of a woman suffering from fall allergy symptoms needing natural treatment for allergies
Natural Treatment for Fall Allergies

How to Treat Fall Allergies

Are you excited for fall? Most of us love the vibrant colors of this beautiful season. It’s a time to get out our cozy sweaters, sip a cup of hot tea, enjoy the crisp fall air, and sadly for some people, sneeze a lot. Yes, unfortunately, many of us experience watery eyes, sinus pain and other allergy symptoms once fall arrives. This annoying phenomenon occurs even though you made it through spring without sneezing.

That’s because, even though the symptoms of fall and spring allergies are the same, the triggers are different. So it’s definitely possible to enjoy one season allergy-free but suffer through the other. Because there are more culprits to blame for fall allergies, many people experience adverse effects.

The two most common fall allergens are leaf mold and ragweed.

What Is Ragweed?

As the name suggests, it is a weed. It is easy to spot because of the tiny, bright yellow flowers that grace the top of the green leafy plant which grows about 2-3 feet tall. Ragweed season gets going in August, but can carry all the way through October. Some experts feel that allergy season is becoming longer and more severe due to climate change. After all, warmer temperatures will prolong pollen production.

What is Leaf Mold?

Rainy fall days combined with falling leaves pair up to create leaf mold. Leaf mold is the product of fungus or mold-breaking down or decomposing the fallen leaves over time. Eventually, they’ll turn into compost. Mold spores are like seeds for mold. They are how mold spreads and reproduces. Spores are easily inhaled and will fire up your immune system.

The good news is that fall allergies can be treated naturally. In fact, new research in immunotherapy and nutrition makes it easier than ever to get through autumn sneeze-free.

THE SYMPTOMS OF FALL ALLERGIES

We hear more frequently about spring allergies, but fall allergies can be just as unpleasant.

The symptoms of fall allergies include:

  • Sneezing
  • Coughing
  • Sore throat
  • Runny nose
  • Itchy or watery eyes
  • Headaches
  • Sinus pain or pressure
  • Fatigue
  • Increased asthma symptoms like shortness of breath and wheezing

These symptoms appear when you’re exposed to an airborne allergy trigger or allergen. Common sense would suggest that the best solution may be to avoid the trigger, but, because they are part of our outdoor environment this isn’t always possible. You can’t just stay indoors all the time.

Why Do People Have Allergies?

From a naturopathic point of view, allergies are often due to weaknesses in your adrenal, immune, or digestive system. Our naturopathic doctors provide a more lasting – and practical – approach to treating allergies from the inside out. Our aim is to get to the root cause within your body rather than just mask your symptoms.

FALL ALLERGY TRIGGERS

Our environment goes through seasonal cycles. Observing those changes is one of the pleasures of the great outdoors. Who doesn’t love to see the leaves turn to bright reds and yellows every fall?

However, as a seasonal allergy sufferer, changing seasons often means the start of unpleasant symptoms. As a result, just when you thought you had things under control because your spring allergies have subsided, the natural cycle of our environment creeps up to create a whole new set of sensitivity reactions.

Some of the allergic challenges specific to fall include:

  • Airborne pollen is more plentiful, especially on windy days when it is blown off blooms and into the atmosphere. Ragweed is particularly prolific this time of year.
  • Mold spores love the fallen leaves and damp grass at this time of the year.
  • Cooler temperatures prompt us to close windows and seal up our homes, so allergens are trapped inside.
  • When we bring out our cold-weather clothes and comforters, we can stir up dust – and with it, dust mites. Turning on your furnace sends dust into the air from your ducts.
  • People tend to think that pollution is worse in the summer. However, the cooler days of fall and winter can create an inversion in which pollution from heating systems, vehicle exhaust, and industrial pollution get trapped under a warmer layer of air.
  • Your best friend may also be exacerbating your allergies. As your pets’ coats shed and thicken in preparation for the winter months, dander and fur become a greater presence in your home. When you walk your dog, he or she also collects outdoor allergens like pollen in his/her fur. Time to give Fido a bath!

4 NATURAL WAYS TO CONTROL FALL ALLERGIES

Instead of living in a plastic bubble every fall, you can gain control of fall allergies by working with your body’s immune system and adapting your environment.

HEPA FILTER

No matter how careful you are with keeping outside pollution from getting into your home, allergens do still gain entry. After all, you have to open your door many times a day. Dust, pollution and particulate matter easily come in uninvited every time. Using an air purifier with a HEPA (High-Efficiency Particulate Air) filter significantly reduces airborne allergens like dust, dust mites, pollen, mold spores, and pet dander. HEPA filters trap these allergens and lock them away. If you’re particularly sensitive to allergens, it is also helpful to use a vacuum cleaner that also has a HEPA filter to allergen-proof your home even more.

NASAL IRRIGATION

Flushing your nose and sinuses with a saline solution twice per day helps. It goes a long way to ensure that congestion-causing allergens like pollen, spores, dust, and dander are expelled before they can settle in. This prevents them from causing the symptoms that make it hard for you to enjoy the change of seasons.

Since your eyes, nose, and throat are connected, nasal irrigation or using a Neti pot is a great way to naturally remove allergens. If you choose to make your own saline solution it’s important to make sure that the water you use is distilled or sterile so that no microorganisms are present. There have been reports of people dying from using tap water in their Neti pots. Tap water is allowed to contain low amounts of microorganisms like bacteria and amoeba. This is because, through the usual root of ingestion by mouth, your stomach acid will kill them. Introducing these into your sinuses, though, can cause some pretty dire consequences.

ELIMINATION DIET

If your allergies are unbearable and the above solutions fail to provide relief, it might be time to try an elimination diet. The idea is to temporarily remove common inflammatory foods from your diet to provide your gut the opportunity to heal. Optimal gut health allows your immune system to settle down so that it no longer views allergens as foreign invaders requiring an aggressive attack.

As well, sensitivity to airborne allergens and sensitivity to certain foods may be related. Proteins in foods and proteins in allergens may look similar to your immune system. In which case, when your immune system has made antibodies to the allergens these antibodies will cross-react with your food. Common foods that will cross-react in people with ragweed allergies include banana, cantaloupe, chamomile, cucumbers, zucchini, and honeydew melon. Herbs like echinacea will also cross-react if you are allergic to ragweed.

At the very least, when your body is already on high alert coping with one form of sensitivity, it can be more reactive overall. That makes it harder to deal with multiple other allergens. The result is often a worsening of any already-present allergy symptoms.

Elimination diets are challenging. They are best implemented under the care of your naturopathic doctor. Speak to your practitioner about whether an elimination diet could help you better manage your allergy symptoms this season. She will also guide you as to which foods you should try eliminating.

NUTRITIONAL SUPPLEMENTS

Often allergies are the result of weakness or exhaustion in your adrenal, immune, or digestive system. There are a number of natural supplements that are known to support and strengthen each of these systems. With these, you’ll be better prepared to deal with allergens when you encounter them.

Bioflavonoids and Vitamin C

While onions make our eyes tear up, they also contain substances called bioflavonoids. Quercetin is a bioflavonoid founds in onions. It acts as a natural antihistamine. As such, it relieves allergy-related itchy, watery eyes, sneezing, and runny noses. Quercetin also has antiviral properties and helps reduce other symptoms including asthma, hay fever, and even cold sores. Onions aren’t the only source of quercetin; apples, berries, cruciferous vegetables like broccoli, cabbage & cauliflower, and black tea are other good sources of quercetin.

Bioflavonoids work best when taken with Vitamin C. That’s because they work synergistically to amplify each other’s effects. This keeps your immune system strong and prevents the release of histamine. This is in contrast to what over-the-counter antihistamines do which is to interfere with histamine that has already been produced.

Probiotics (such as Lactobacillus acidophilus)

When you take care of the good bacteria in your gut, not only your digestive system but also your immune system benefits. A strong digestive system combats allergies by keeping inflammation at bay. Probiotics are helpful bacteria that are found naturally in fermented foods like yogurt, kimchi and sauerkraut, kefir, kombucha, pickles, and miso soup. Before pumping yourself full of probiotics though, be aware that there are certain instances where probiotics may make you feel worse:

  1. If you have allergies to yeast or mold. Some fermented foods are created by yeast fermentation, like kombucha. If your immune system is sensitized to yeast, ingesting yeast-containing foods create more inflammation in your system, not less.
  2. Cytolytic vaginosis. This is a vaginal infection that is caused by an overgrowth of good bacteria in the vagina. The result is very sore, irritated vaginal tissue. Taking probiotics adds even more Lactobacillus to your system, aggravating the pre-existing bacteria overgrowth.
  3. Small Intestinal Bacteria Overgrowth (SIBO). SIBO is caused by the overgrowth of bacteria in the small intestine. Ingesting more bacteria from fermented foods or taking probiotics makes things worse by adding to an already over-populated digestive tract.

Local Honey

The allergens you’re exposed to in the fall will reflect the different varieties of pollen that are circulating in the air where you live. Honey produced in your area can contain these same pollens, thanks to the local bees. Some studies have found that consuming this honey reduces allergic reactions. It may be that as you expose your body to small doses of local pollen, your immune system develops a tolerance to it.

Fish oil

Omega-3 fatty acids found in fish oil offer an effective means of reducing inflammation. Omega 3’s are metabolized by your body into anti-inflammatory prostaglandins. These are substances that help to reduce inflammation. Because inflammation plays a big role in allergy symptoms, fish oil, which is rich in omega-3’s, helps to reduce those annoying fall allergy symptoms.

Vitamin D

Some research suggests that having low levels of Vitamin D in your body makes you more susceptible to allergies. Vitamin D is an immune system modulator. So it may not be a coincidence that as the number of people deficient in Vitamin D has gone up, so has the number of people developing allergies.

Zinc

You know that zinc lozenges are great for the scratchy throat that accompanies a cold, but did you know that getting enough zinc reduces your allergy symptoms, too? Zinc plays an important role in how histamine is kept in check. Copper, zinc, vitamin C and B6 all help your body break down histamine. A deficiency of any of these means that more histamine courses throughout your body, increasing your allergy symptoms.

IMMUNOTHERAPY FOR ALLERGIES

This cutting edge allergy-reduction strategy centers around exposing patients to small amounts of an allergen, gradually building up their immune system tolerance to it. At first glance, immunotherapy may seem counter-intuitive. Why would you willingly expose yourself to the cause of your symptoms? However, when done carefully, your body becomes less sensitive to these allergens. This is the premise behind allergy shots. These are administered by a medical doctor or allergist. Sublingual immunotherapy is the same idea, but the small amounts of allergens are taken as drops that are held under your tongue.

Many people experience lasting relief from their allergy symptoms over the course of treatment. Immunotherapy treatment often lasts a few months. This is a gradual, but effective, approach. Of course, immunotherapy should only be done under close supervision from an experienced healthcare provider.

FINAL THOUGHTS

Natural treatments for seasonal allergies take longer to work than the typical over-the-counter allergy medications that only mask your symptoms. So it’s wise to begin natural treatments one or two months before the season starts to help prepare your body ahead of when allergens are at their most severe.

Not sure you can wait that long for relief? Try pairing nasal irrigation or HEPA filter air purifiers with your nutritional supplement of choice for speedier results.

Just remember: Good health begins in your gut. We recommend starting with ensuring your gut bacteria is balanced. If you’d like to get tested to see what gut flora imbalances and food intolerances you may have. Our naturopaths will give you a clear picture of what’s going on so that you can reduce your allergy symptoms and address the cause of the issue. Call us at 416-481-0222 or book online at https://forcesofnature.janeapp.com, we can help!

Authored and medically reviewed by Dr Pamela Frank, BSc(Hons), ND, updated Jan. 8, 2020


Resources

https://www.ncbi.nlm.nih.gov/pubmed/21196761

https://www.ncbi.nlm.nih.gov/pubmed/18187018

https://www.ncbi.nlm.nih.gov/pubmed/22192170

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/

http://www.ergo-log.com/fishoilhayfever.html

https://cordis.europa.eu/project/rcn/110063/factsheet/en

https://www.atsjournals.org/doi/10.1164/rccm.201809-1657OC

https://journals.ametsoc.org/doi/full/10.1175/JAMC-D-15-0172.1

https://www.cdc.gov/parasites/naegleria/sinus-rinsing.html